FORGED FRIDAY

God Bless our troops and first responders! Remember those who put there lives on the line for us everyday as you WOD!

Warm-up:
5 min Running clock:
Jumping jacks
Burpees
Mountain climbers
Air squats

Buy in/cash out:
800m run, wear vest if you have one

WOD:
Complete 4 rounds for time:

2/1.5 pood KB Swings – 10 reps
Squats with KB in rack position RT – 10 reps
25 yard One Arm Farmer Walk w/ KB in rack position RT
2 pood KB Swings – 10 reps
Squats with KB in rack position LT – 10 reps
25 yard One Arm Farmer Walk with KB in rack position LT

*20 minute cap

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