Blog
06
03
2014

FORGED FRIDAY

Today is Forged Friday at New Species CrossFit.
CrossFit Games Open WOD 14.2 is being performed today in honor of all the men and women of our U.S. Armed Forces. As coaches, we advise that you perform today’s workout in a way that you feel best honors these heroes.
Please hit it hard and always support our troops!
-God Bless America
WarmUp
2m AP
30/20/30
PVC Shoulder Mobility
x15 second Dead Hang x3 (1:1)
BuyIn
8>1 Ladder of:
PushUps
GST (Right/Left =1 rep)
Skill
Overhead Squat
WOD
WORKOUT 14.2 *For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats, 95 / 65 lb.
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats, 95 / 65 lb.
14 chest-to-bar pull-ups
Etc., following same pattern
**ALL ATHLETES WILL COMPLETE 4 BRACKETS OF THIS WOD FTx
10’s – 12’s – 14’s – 16’s (104 reps of each movement)
*Work with your coach for scaling options.

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