WOD (workout of the day) Distinct Crossfit.com

Charge your batteries(Time)

Start up
3 rounds
20 heels to rear
20 knee up to rev lunge alt
20 skip jumps

W.O.D
FOR TIME
2 mile run
Pull UP AND SQUAT LADDER 1 pull-up, 1 squat, 2 pull up, 2 squats etc all the way to 10

CASH OUT
Quad and shoulder mobility