WOD(workout of the day) Distinct CrossFit.com


Fantastic voyage(Time)
Start up
2 rds
10 cauldron 15/10 L/R
10 scap push ups
10 strict press with 2 sec active shoulder hold
10 iso lat raise 10/5 plate

W.O.D
3RDS
400m run
400m farmers carry 70/50
15 rope slam

Finisher
Recovery and stretch Foam roller, lacrosse, band assisted stretching

WOD(workout of the day) Distinct CrossFit.com


Death by 10m (Rounds)

WOD
Death By 10m

For example, the first minute is one 10 meter sprint, the second minute is two 10 meter sprints, the third is three 10 meter sprints and so on until you can’t complete X number of sprints in 1 minute.

If you do not complete 15 rounds, you will have a 12 burpee penalty per round.

Finisher Pick a goat:
-100 double unders
-30 pullups (as little assistance as possible)
-15 muscle ups/attempts for those close to getting them
-5 rope climbs (no floor mod – get as high as you can)
Stretch, roll (note: this is not one of the goat options)