WOD (workout of the day) Distinct Crossfit.com


2 w.o.d’s are better than 1(Time)

Start up
3 rds
10 wall balls choose weight
10 ball slams(same as wallball weight)

Strength
Week 6 push press Pull your chart
3×70% 1RM
3×80& 1RM
Max Reps 90% 1RM

W.O.D
3 RFT
400 m run
5 burpees
10 toe to bar

Rest 3 mins

3 RFT
10 box/bench dips
10 push ups
10 pull ups

Finisher
Roll, smash and stretch 8-10 mins

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