WOD(workout of the day) Distinct Crossfit.com

Dipped balls(Time-Rx2)

W.O.D
Buy in 30 toe to bar
Then 30-20-10
Wall balls 20/14
Ring dips-(RX2) bench dips(legs full ext arms 90 degree bend)

Mod-see coach for loads and suggestions

Strength/skill
5-3-1 tng
Snatch 70%-80%-90% of 1rm 10 chest to bar pull-ups immediately following snatch RX2-10 pull-ups Rest as needed between sets

Finisher
2 min barbell quad smash per side
2 min couch stretch per side