WOD (workout of the day) Distinct Crossfit.con


Ree donk u lus (Time)
Cash in
2 rounds
10 Arm circles forward and backward
10 High knees
10 Burpees
10 Ball slams

W.O.D
4 rounds for time
400m run
5 Muscle ups (2 Chest to bar 1 ring dip only if you can not do muscle ups)
15 Med ball clean 20/14

Cash out
3 rounds Max rep sit ups unbroken(score is total number completed)when touch and go stops set is broken

Stretch for 3-5mins

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