Forged Friday

WarmUp:
2 minute Plank w/Achilles + Ankle Mobility
+ PVC Shoulders & OHS

Then : 2 rds. of
20 meters of each of the following:
*Pigs on Skates
*Reverse Bear Crawl
*ParaPlyoJump

BuyIn/CashOut: 25 Calorie Row
* ME

W.O.D. *7RFTx
-200m Run
-KB-SDHP x15
-Plank Hold – Alt. Shoulder Tap x20

*Today is Forged Friday –
As Americans and New Species Athletes – Let us all be sure to go extra hard on today’s W.O.D. so that we can show these Heroes the respect they deserve. -Thank you for your sacrifice.

Air Force Capt. Brandon L. Cyr
Died April 27, 2013 Serving During Operation Enduring Freedom
28, of Woodbridge, Va., assigned to 906th Air Refueling Squadron, Scott Air Force Base, Ill.; died April 27 in the crash of an MC-12 aircraft near Kandahar Airfield, Afghanistan.
*Also killed in the incident were:
Capt. Reid K. Nishizuka, of Kailua, Hawaii
Staff Sgt. Richard A. Dickson, of Rancho Cordova, California
and Staff Sgt. Daniel N. Fannin, of Morehead, Kentucky