"Double Header"

“Double Header”

Strength
Heavy box step ups

WOD 1 – 15 min time cap
Death by sit ups

Start at 10 and go up by 1 each minute, once you hit 20, go up by 2 each minute

WOD 2 – 9 min AMRAP with partner
12 synchro DLs
9 synchro hang cleans
6 synchro S2OH

1 min rest, then:
40 pull ups / ring rows

This is a partner WOD but if you’d like to do it alone, ratchet down the pull up/ring row reps