FORGED FRIDAY

“Forged Friday”
2m Achilles Plank
Then:
4m RC @ :15s each: J-Jack, AirSquat, Mt. Climber, Squat Jump
Then:
4m RC @ :15s each: Front Plank, R-Plank, L-Plank, Superhero

BuyIn:
21-15-9
*HR-PushUp
*Butterfly SitUp

W.O.D.
-20 Minute Running Clock
-2 Teams 2 WODs

WOD #1
*8:30 AMRAP
KB Rack Lunge-L x8, 1.5/1pood
KB Rack Lunge-R x8, 1.5/1pood
Wall Ball x10
REST Exactly 3 minutes

THEN:

WOD #2
*8:30
Max Calorie Row

Today we WOD to honor Army Staff Sgt. Sonny C. Zimmerman
Died July 16, 2013 Serving During Operation Enduring Freedom
25, of Waynesfield, Ohio; assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, Fort Campbell, Ky.; died July 16, in Mushaka, Afghanistan, of wounds caused by a rocket-propelled grenade.