FORGED FRIDAY

“FORGED FRIDAY”
WarmUp:
·2m Achilles Plank
·4m RC WarmUp – 15s ea. Of:
J-Jacks, AirSquats, Mt. Climbers, SquatJumps
Then:
·30 AirSquat/20 PassThru/30 OHS
Then
·Dead Hang 1m + Static OH Plate Press 1m >x2ea.
(45# Plate/25# Plate)

W.O.D. -1st Stage “8minute AMRAP”
·x5 Rt. Arm KB Row (53#/35#)
·x5 Lt. Arm KB Row (53#/35#)
·x10 HR Push-Up
*Post total rounds + reps to comments

>REST EXACTLY 3 minutes

W.O.D. -2nd Stage “TAILPIPE” Partner WOD
*3 TOTAL ROUNDS FTx
·Row 250m while your partner holds 2x KB’s racked beneath their chin
*Men-53# *Women-35#
**Post total Tx and how you felt during the WOD to comments

*NOTE: If class exceeds 16 athletes we will count off for WOD assignment

Spc. Rob L. Nichols, 24, of Colorado Springs, Colo., 1st Lt. Jonam Russell, 25, of Cornville, Ariz. and Sgt. Stefan M. Smith, 24 of Glennville, Ga. died July 23, in Soltan Kheyl, Afghanistan, of wounds suffered when enemy forces attacked their unit with an improvised explosive device. They were assigned to the 3rd Battalion, 15th Infantry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Ga.
Today New Species CrossFit will W.O.D. in their honor – God bless all the family and friends they leave behind – always support our troops – God Bless America