WOD (workout of the day) Distinct Crossfit.com

Shaky ground(Time-Rx2)
3 rounds
5 Burpees
5 hip rotations
10 step ups with weight

Back Squat
Week 5 See chart
5×70% 1RM
5×80% 1RM
Max reps 90% 1RM

200m shuttle sprint
20 Goblet walking lunge 30/20 KB or DB
5 Front squat 135/95 RX2 95/55
5 yd tire or sled drag 190/120 RX2 120/70

Band assisted hip/ham stretch

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