WOD (workout of the day) Distinct Crossfit.com

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Down and dirty(Time)
Start up
2rds
10 cuff iso
20 sec banded overhead distraction
50 jax
10 fwd/back pdl

W.O.D
‘Dirty’
3 rds
15 push press 95/65
15 pull ups
15 sit ups

Strength
Power Clean
3×1 heavy-if you feeling it PR! Squat Clean
3×1 heavy-if you feeling it PR!

Finisher
3 rds
30 sec per Hip distraction with band
Lacrosse hip smash

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