Forged Friday

“FORGED FRIDAY”

Today is “Forged Friday” at New Species CrossFit – During today’s W.O.D. please note the number 6-6-2-8. For this is the number of Enduring Freedom, Operation Iraqi Freedom and Operation New Dawn casualties as confirmed by U.S. Central Command as of today – January 11, 2013.
6-6-2-8 -Thank you for your sacrifice – God Bless America

Warm-Up:
1 minute dynamic warm-up of each in the following order;
Jumping Jacks
Air Squat
Mountain Climbers
Hollow Rock
Air Squat

PVC/Mobility: Vert/Ext/Int – Wrists – Good Mornings

BuyIn/CashOut:
250m ME row + 20 Burpees

W.O.D. 7 RFTx (25 minute cap)
SDHP x15 (1/1.5p)
Stationery Lunge x12 **Plate Rack Hold (45/25)
HR Push-Up x9