WOD(workout of the day) Distinct Crossfit.com


Start Up
100 Jax
50 Ballistic
25 Walking Front Kicks
15 Walking Side Lunge
5 Hip Rotation L/R

WOD
For Time
100 KBS 55/35
80 Walking Lunge
60 HR Burpees
40 Situps( hands overhead while partner holds feet)
20 Box Jumps Overs 24/20
10 Wall Walks
5 Rolling Flips(ea person)

Finisher
Stretch, Roll

WOD (workout of the day) Distinct Crossfit.com


Don’t fold(Time)
Start up
2 rds
20 PVC good mornings
20 mountain climbers
20 bicycles
20 sit ups

Metcon
4rds
10 Deadlift 135/95
1 wall walk
10 box jumps 30/24″
1 rope climb

Skill
Muscle up progressions

Finisher
Foam roll quads and hams
Pvc ham stretch