CrossFit Valley Forge – Daily WOD

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Warm-up

Thursday Warmup (No Measure)

Warm-up

Elevated Couch Stretch x1 min each

Pigeon on the Floor x1 min each

Butterfly Stretch x30s

Frog Stretch x1 min

Banded Hamstrings x30s each direction

Standing Banded Hamstring Stretch x1 min each

Keg Stretch with KB x2 min

Banded Lat Distraction x30s each

Banded Jerk Hold x30s

Metcon

Rene (Time)

7 rounds for time of:

400m Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

*If you have a 20-lb. weight vest or body armor, wear it.
Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013
To learn more about Rene click here
Substitute 15 One Arm Rows on each side for your Pullups if needed.

Complete 4 rounds if 7 sounds like too many from Monday.