DAILY WOD

Bay Dog CrossFit – CrossFit

Clean

SQUAT CLEAN WARM UP

W/BAR THEN START

5 ONESIES AT 70% MAX

DROP EACH ONE

5 ONESIES AT 75% DROP

EACH ONE AT TOP

3 ONESIES AT 80% DROP

EACH ONE AT TOP

1 at 85%

1 at 90%

Handstand Hold

3X MAX EFFORT HANDSTAND HOLD mAX TIME
*Record longest time*

Metcon (Time)

21-15-9

PUSH UP

SIT UP

AIR SQUAT

Rx+= Ring Push Ups, Med Ball Sit Ups 20/14, Goblet Squats 2/1.5

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