FORGED FRIDAY

Today is Forged Friday at New Species CrossFit. All of our thoughts and actions over the course of the next 60 minutes should be in honor of Army Sgt. Justin B. Allen who died July 18, 2010 Serving During Operation Enduring Freedom. Sergeant Allen was 23 years young from Coal Grove, Ohio; assigned to 1st Battalion, 75th Ranger Regiment, Hunter Army Airfield, Ga.; died July 18 in Zhari, Afghanistan, of wounds suffered when he was shot by insurgents while conducting combat operations.

Please work extra hard today on this 4th anniversary of Sergeant Allen’s death.

Always support our troops and God Bless America !

Warmup:
2m AP
PVC Shoulder Mobility
“Eights” *Athlete chooses pace **Focus on clean movements
(5min RC of x8 reps: HR/LS/AS)
*Push/Pull: :30on :30off x3 alternating rounds of:
-DeadHang
-OH- Static Hold (45/25)

BuyIn:
x50 Air Squat Target Touch

WOD
x7 SlamBall SC-T
x7 Candlestick
x7 HR-PushUp
*10 RFTx

CashOut
x100m Bear Crawl