FORGED FRIDAY

Forged Friday
Today is Forged Friday at New Species CrossFit.  As athletes let us work extra hard in honor of:   Army Staff Sgt. Patrick H. Quinn 26, of Quarryville, Pa.; assigned to 3rd Battalion, 10th Special Forces Group, Fort Carson, Colo.; died Oct. 13 in Paktika Province, Afghanistan, of injuries caused by small-arms fire.

ALWAYS Support our Troops – God bless America!

WarmUp
·2m AP
·30/20/30
20m Running Drills (out/back)
·Balls of Feet (Hop/Lean)
·Position/Fall/Pull
-Short Lunge (Below Knee)
-Long Lunge (At or Above Knee)
·Guns –Midline Stability
·Handcuffs-Midline Stability

WOD #1
·½ Karen (20/14)
*5 Min. Tx Cap

WOD #2
21-15-9 Reps of:
·PullUp
·DL (185/155)
·15m Walking Goblet Lunge btwn. movements (53/35)