Crossfit

A) Partner WOD:

300 double unders

*Person not doing double unders must be doing dead hang on rig for reps to count

Then I-go-you-go for 10 rounds total of DT:

1 round of DT is 12 deadlifts-9 hang power cleans-6 STOH (135/95lb)

Then 300 double unders

*Person not doing double unders must be holding loaded barbell at hips for reps to count

**For middle portion, one athlete must do 1 full round of DT while other athlete rests. Then they switch until each athletes finishes 5 rounds of DT

**Sub 500 single unders for 300 double unders.

B) Coaches choice

Rx-Plus

155/105lb

Metcon Class 

A) 10 rounds for time of :

20 air squats- 10 hand release pushups- 10 V-ups- 10 db GTOH (35/25lb)

B) Coaches choice