CrossFit Valley Forge – Daily WOD

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Warm-up

Thursday Warmup (No Measure)

Warm-up

Couch Stretch x1 min each

Standing Banded Hamstring Stretch x1 min each

Keg Stretch x2 min

Butterfly Stretch x30s

Pigeon on Floor x1 min each

Banded Lat Distraction x30s each

Banded Jerk Hold x30s

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

Partner Up – One works at a time!

AMRAP 10

14 Alt DB Hang Clean and Jerks

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.**