Blog
03
10
2014

FORGED FRIDAY

Forged Friday
Today is Forged Friday at New Species CrossFit. This is the day for us to be mindful of the Heroes that defend our country. As we perform today’s programming, let us pay special tribute in honoring Army Sgt. Brian J. Pedro who died October 3, 2010 Serving During Operation Enduring Freedom. Army Sergeant Pedro was 27 years of age from Rosamond, Calif.; assigned to 2nd Engineer Battalion, White Sands Missile Range, N.M.; he died Oct. 3 in Pol-e-Khumri, Afghanistan, of wounds sustained when insurgents attacked his unit with small-arms fire and rocket-propelled grenades.
Please keep Army Sergeant Brian J. Pedro in your heart and on your mind today.
Always support out Troops and God Bless America !
WarmUp
2m AP
400m Run
PVC shoulder mobility
BuyIn
5m RC of:
x10 Air Squat
x5m Lateral Shuffle
x10 AKBS *Light KB
WOD #1
1>7 – 7>1 Ladder of:
DL (225/185/135/95)
HSPU *Sub/Box L-Press or HR-PushUp
WOD #2
1k Row
x50 Burpees

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