Workout of the Day
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WOD 03.26.17

Mobility:

Foam roll each side for 90 seconds:

IT bands

Adductors 

Flutes

Calves

Lats

Skill:

Wall walker

WOD:

9 rounds for time:

1 wall walker

10 medball cleans, 30/20/14 lbs

20 hollow rocks 

Post times to beyond the whiteboard. 

WOD 03.25.17

Strength:

Shoulder press, 8-8-8-8

WOD:

Fight Gone Bad style, 3 rounds for reps/cals:

Power clean, 155/105lbs

Cal Assault bike 

Pull-ups 

Cal row 

Sledge hammer strikes

Post loads and total reps/cals to beyond the whiteboard.

Forged Friday 

Today is Forged Friday at New Species CrossFit. As Americans we must always be mindful of the risks that our Armed Forces and First Responders take. With that in mind let us take this next hour to honor all that they do for us on a daily basis. Please perform your very best today in and outside of the gym. You are free Americans and you are New Species Athletes. Always support our Troops and First Responders. God Bless America!
Workout 17.5
10 rounds for time of:
9 thrusters
35 double-unders
Men use 95 lb.

Women use 65 lb.

Post rounds/reps completed to beyond the whiteboard and/or submit your score as part of the 2017 Reebok CrossFit Games Open.