Run of Shame

CrossFit Valley Forge – Daily WOD

When you do a Regional Wod on Friday, you don’t follow it up with another 20 minute plus body slammer. You follow it up with quality Clean and Jerks and a run to increase the blood flow after a hard back day yesterday. Time to get loose! The goal of today is to choose one aspect to work on: run harder or hang on to those C&Js instead of dropping. Work on hitting that jerk at almost full extension to save time and become more efficient at the finish of the lift. We complete today with some basic Lat strength to continue getting stronger for Pullups.

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Tiger Blood (Time)

3 Rounds:

10 Power Clean and Jerks (135/95)

400m Run
Last completed 10/24/18.


Barbell Bent Over Row (3×8)

Lawnmowers (3×8)