Bad Blood

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Oly

Handstand Push-ups (For Time: 10×30% UB of last week’s test)

Note your time.

For example, if you completed 6 HSPU last week UB, today you will complete 10 sets of 2 UB HSPU For Time.

DB Strict Press (Same rep scheme as above)

Seated DB Strict Press

Metcon

Bad Blood (5 Rounds for reps)

5 Rounds:

1:00 – Max Burpee Box Jumps (24″/20″)

1:00 – Power Cleans (135/95)

1:00 – Cal Row

1:00 – Rest

Rx+ 155/105

RxM 115/80

Accessory Work

Ring Pushups (Accumulate 10 reps )

Rx – 3″ off the floor

Scaled – from the knees

Push-ups (Accumulate 10 reps)

Pull-ups (Accumulate 5 Strict/Kipping Pullups )