WOD (workout of the day) Distinct Crossfit.com


Loaded (Time)
Start up
3 rds
10 Air squats
10 Plyo jumps
20 sec band asst hamstring stretch

Strength
Week 8 Work up to 1 rep max back squat (PR bell should be busy)

W.O.D
4 rds
400m run
12 pistol squats
8 jump lunge
4 lateral bounds 36/24

Finisher
25 strict toe to bar

WOD (workout of the day) Distinct Crossfit.com


You don’t know squat!(Reps)

Start up
2 rds
5 burpees
15 sec band assisted hammy stretch
15 tuck jumps
5 hip rotations per side

Strength Back Squats
5 @ 65% of 1rm
5 @ 75% of 1rm
5 @ 85% of 1rm

W.O.D
AMRAP 10
10 pistol squats
20 sit ups

Cash out
100 yd dash
Stretch