DAILY WOD

Bay Dog CrossFit – CrossFit

Weightlifting

Bench Press (70% x 3, 80% x 3, 90% x 3 or more)

Metcon (Distance)

3 sets of 20 pulls on rower

for max distance

Metcon (AMRAP – Reps)

Tabata Hanstand holds

planks

wallballs

8 rds of tabata for each

exercise

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