Today is “FORGED FRIDAY” August 15, 2013 – The New Species CrossFit W.O.D. is programmed to honor three American Heroes that were lost while serving in Operation Enduring Freedom.
*Army Sgt. Jamar A. Hicks, 22, of Little Rock, Ark. -*Army Staff Sgt. Octavio Herrera, 26, of Caldwell, Idaho – *Army Spc. Keith E. Grace Jr., 26, of Baytown, Texas.
**All of these men were assigned to 4th Battalion, 320th Field Artillery Regiment, 4th Brigade Combat Team, 101st Airborne Division, Fort Campbell, Ky.; they died Aug. 11 at FOB Salerno, Afghanistan, of wounds caused by indirect fire in the Paktia Province.
2 minute Achilles Plank
x30 Candlestick Burpee Complex
Partners will begin standing together @ C2 Rower
@ 3-2-1-GO One athlete will Row for Calories while the other climbs barrier and Broad Jumps to Rig for Ring Dips – Once complete, that athlete will Broad Jump back – climb barrier and tag rowing partner – partners then switch and will continue switching roles for 18 minutes .
Movements consist of:
·Broad Jump x10m
·Ring Dips x10
·Barrier-made of 24” & 20” boxes
·Row x15 calorie minimum per athlete per round