Vader

CrossFit Valley Forge – Daily WOD

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Warm-up

Warm-up (No Measure)

Mobility and Dynamic Warmup

Strength

Push Press (In 12 min, complete 4×6)

4 Sets of 6 Repetitions

Set #1 – 76%

Set #2 – 78%

Set #3 – 80%

Set #4 – 83%

Metcon

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches

15 Lateral Burpees over Rower

Rx DB- 50/35

RxM DB – 35/25, Lateral Burpee Step Overs

Accessory Work

Ring Pushups (4×5)

Rx – 3″ off the floor

Scaled – from the knees

Push-ups (Accumulate 20 reps)

Pull-ups (20 Pullups UB or For Time)

Note UB or Time in Comments