DAILY WOD

Bay Dog CrossFit – CrossFit

Metcon (Time)

“THURSDAY 090319

Ten rounds for time of:

3 Weighted Pull-ups, 45

pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place

a 45 pound dumbbell between

the legs above crossed ankles

and jettison the dumbbell

after third rep and continue

with strict pull-ups

and then the kipping pull-ups.

Coming off the bar or going

to ground constitutes termination of a set.”
work on pullups at what ever level you are at decrease difficulty increase reps (negative pull ups, banded pull ups, kips swings)

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

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