WOD (workout of the day) Distinct Crossfit.com

2 down(Time)
Start up
2 rds
20 arm circles
20 sec sprinters strecth
20 sec band asst ham stretch

On the 45sec
5 rds
1 moderate
4 full speed

7 burpees
7 squat snatch 95/65
3 rope climbs(9 modified floor to stand)

5×1 Deadlift Climb to heavy

Skill Muscle up progressions based on skill level Rings or bar, chin over bar, kip pull ups, chest to bar, chest to waist band assist if needed.

60 old school kneeling crunch

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