WOD (workout of the day) Distinct Crossfit.com

7-2-13(Time)
Warmup 5min PVC snatch review

Strength
10min to heavy ‘the exercise’

WOD
4 rft
7 hs snatch 65/45
14 hrpu
21 double unders

Cool down
100 rev hollow rocks

GG athletes(Time)
Start up
10 min mobility work Whatever is sore….roll, lacrosse, stretch etc

Skill
Work on power clean form focusing on receiving bar low at 40-50% of 1rm established on Monday.

W.O.D
1600m row
50 sit ups

Cash out
3 giant sets
15 band pull a parts
15 scap push ups
15 plank punch through
Rest as needed in between sets

S t r e t c h