WOD(workout of the day) Distinct Crossfit.com


A little dicey
Start up
Follow the coach

W.O.D
Roll to determine your # of reps and movement
2 forward rolls
3 suicides
4 hand stands
5 reverse burpees
6 tuck jumps
7 burpees
8 sit ups
9 side shuffles(5 yards)
10 temper tantrums
11 plank jax
12 mountain climbers(left and right =1)

Wod is complete when the total rep/roll count is 230. Everyone in class will alternate rolling dice.

Finisher
Bullet proof shoulders

WOD(workout of the day) Distinct Crossfit.com


6 shooter(Time)
Start up
3rds
1 min couch stretch per side
20 halo left/20 right
20 walking front kick
200m run

Wod
6 rds
8 front squat 135/85
6 inverted burpees(rev burpee to hs)
2 rope climbs

Finisher
30 v ups
Stretch