DAILY WOD

Bay Dog CrossFit – CrossFit

Deadlift (E3M 5 reps x 5 rds)

Last 3 sets at working weight

Superset with bench press

Bench Press (E3M 5reps x 5 rds)

Last 3 sets at working weight

Superset with deadlift

Metcon (Time)

FOR TOTAL WORKING TIME

21-15-9

Kb swings 1.5/1

Pull ups

Plank

At 7min mark complete

15-12-9

KB SDLHP 1.5/1

Ring Push Ups

T2b

At 12 min mark complete

12-9-6

Kb snatches 1.5/1

Burpees

Sit ups

*3min time cap

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