No, You Go

CrossFit Valley Forge – Daily WOD

My thoughts… This one might hurt today! Make sure to follow the rules. And the After Party may be completed in, at the end of, or after class. Good luck!

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Warm-up

Warm-up (No Measure)

Mobility

Elevated Couch Stretch x60s

Floor Pigeon Stretch x60s

Banded Hip Flexor x45s

Banded Hamstring x60s

Banded Overhead Distraction x30s

Dynamic Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Up – One works at a time!

AMRAP 14

12 Alt DB Power Snatches

10 Double DB Deadlifts

8 Double DB Hang Cleans

6 Double DB Push Press

4 Devil Press

2 Double DB Thrusters

Rx DBs 50/35

RxM DBs 35/20

**Only Rule – Only 1 partner can move on an exercise until its completed. No splitting up exercises. There will obviously be some weaknesses or two movements completed in a row by one partner.**

After Party

Metcon (Time)

For Time:

200m Run

20 Hollow Rocks

20 Glute Bridges 20/14# WB

200m Run

20 Hip Ext

20 Abmat Situps

200m Run