CrossFit Valley Forge – Daily WOD

Today we celebrate the life and ongoing presence of Mike Gigliotti. He has been a fantastic member here for multiple years, so much so, we are naming a Wod after him. His fun-loving attitude is contagious and we absolutely love having him as a member. He is a previous Athlete of the Month and consistently places Top 3 in the Regional Photoshop Olympics held every year at the Wells Fargo Center. Mike G, this one is for you.

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Warm-up (No Measure)

Mobility and Dynamic Warmup


Mike G the OG (Time)

Mike G the OG

For Time:

400m Run

20 Lateral Barbell Burpees,

then complete:

4 Rounds

20 Deadlifts

15 Power Cleans

10 Pullups

5 Toes to Bar,

then complete:

20 Lateral Barbell Burpees

400m Run

Rx: 115/85

Rx+ 155/105

Time Cap: 40 min