DAILY WOD

Bay Dog CrossFit – CrossFit

Back Squat (2X10 HEAVY)

ROWING MICHAEL (Time)

Rowing Michael:

3 RFT

800 meter row

50 back extensions

50 sit ups

Cash Out

Metcon (No Measure)

Cash Out of the Week:

3×15 bent over rows

2 Shoudler series

20 reps of each

back fly

front raise

lateral raise

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