unleashtheevolution.com
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.