WOD (workout of the day) Distinct Crossfit.com

I decline you jerk lets dip…..(Time)

Start up
3 rounds
15 sec per side parallel arm shoulder stretch
15 pass through
15 cauldron with light weight(stir the pot)
5 Hand stand active shoulder

5-3-1 Push press (see chart)

Ladder 1 push jerk 135/95, 1 decline push up 18/12,1 ring dip
2 push jerk, 2 decline push up, 2 ring dip
3,3,3-4,4,4 etc…..up through 12.

3 rounds
1 rope climb
20 sec 6 inch hold

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