WOD (workout of the day) Distinct Crossfit.com


FRAN(Time)
Start up
3 rounds
20 sec band oh stretch
20 sec hip distraction
5 burpees 20 ballistics
10 PVC thrusters

W.O.D
Fran
21-15-9
Thrusters 95/65
Pull-ups

Strength
5×1 work up to hvy
Squat snatch

Finisher
3 rds
10 hip ext
10 toe to bar
10 scap push ups

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