Today is Forged Friday at New Species CrossFit. As many or all of you know, this day is reserved for the patriotic honor of our U.S. Military and First Responders. Today’s WOD should serve as an opportunity to say thank you to these great Americans.
Always support our Troops and First Responders. God Bless America!
WarmUp
2m AP
30/20/30
THEN
x2 Rounds of:
Ostrich
Penguin
BearCrawl Forward
BearCrawl Reverse
WOD #1
3 RFTx x10 Barbell Push Jerk (45/35)
*Rest in rack position only
x20 PST
400m Row
3 minute rest
WOD #2
3 RFTx
x9 SDHP (70/53/35)
x15 Broad Jump (Body Height Min.)
x21 WBS (30/20/14)
CashOut
Accumulate 2 minutes of Gymnastic Holds or Hangs (bar/rings/parallettes/HS-Holds etc…)
