20 06 2013 FORGED FRIDAYS Workout of The Day FORGED FRIDAY Support our Troops & First Responders WarmUp 2 min. Achilles Plank 5 min. RC WarmUp BuyIn: 500m Row ME PARTNER WOD 11 Rounds – *30 Minute Cap Box Jump x20 (see/saw) 5m Hoover Ball Catch x20 Double Unders x50 (25ea.) SitUp GetUp x20 (see/saw) CashOut: 300m Row ME