WOD (workout of the day)Distinct Crossfit.com


Beeeee S(Time)
Cash in
3 rds
5 pass through
5 halo
5 overhead squat
10 Plyo jumps

Strength
Back squat 1×20 @ 60-65% 1rm

W.O.D
EMOM 12
3 Front Squats from the floor 165/100
7 Box Jumps 30/24

Cash out
10 Alt Pistols
20 Double Unders
The Hill
40 temper tantrums 20/15 KB

Stretch 3-5 minutes

WOD (workout of the day)


Warmup
S.A.M Stretch
3rds
PVC
10 Pass Throughs
5 Halo L/R
10 OHS

Strength
A. Strict Press 3RM

B. Back Squat 3RM

WOD
21-15-9
Wall Balls #20/14
Jing Jang
Ball Slams #20/14

Cash Out
Row 50 Cal.
50 Mason Twist #20/14

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http://distinctcrossfit.com/

WOD (workout of the day)


Warmup
400M Run
10 Plyo Jumps
5 HRPU
10 Situps
2rds

WOD
“Annie”
50-40-30-20-10
Double Unders
Situp

Cash Out
Tabata KBS #55/35

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$360 for 3 months 2 sessions a week.
$486 for 3 months 3 sessions a week.
Limited slots available so don’t miss out on this amazing deal.
Special Ends April 30, 2013 or when all slots are filled.
For more information contact Retrone Woods at 864-247-2924 or email rw100fitness@gmail.com

WOD (workout of the day)


Warmup
1000M Row
10 Pass Throughs
5 Hip Rotation
5 Swing Kicks
Good Morning 10 sec hold

WOD
Mini Leg Blasters
10 Squats
10 Walking Lunges
10 Jump Lunges
5 Squats Jumps
20 Situps
3RFT:

Cash Out
100 MOUNTAIN Climbers

WOD (workout of the day)


Warmup
10 OHS
10 Pushups
5 Pullups
3rds

Strength
Strict Press 6×3

WOD
AMRAP 18 min
15 Box Jumps 24″/20″
12 Push Press 115/75
9 T2B

Home


Warmup
10 Squats
10 Walking Lunge
10 Jump Lunge
5 Squat Jumps
Good Morning 15 Sec Hold
Couch Stretch 30 sec Hold
5 Hip Rotation
5 Swing Kicks
2rds

WOD
“Squat Baby Run Baby”
20 Back Squat #135/65
20 Box Jump Overs 24″/20″
1000M Run
15 Back Squat #185/105
15 Box Jump Overs 24″/20″
800M Run
10 Back Squat #225/135
10 Box Jump Overs 24″/20″
400M Run

Cash Out
60 Mason Twist

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** Last Day For This Great Personal Trainer Special**

1 on 1 personal training sessions $75 for 4 sessions and if you and that special person wants to workout together.1 on 2 personal training sessions $120 for 4 sessions. For more information on other deals & specials call Retrone Woods at 864-247-2924. This offer ends February 19, 2013