DAILY WOD

Bay Dog CrossFit – CrossFit

Metcon (Time)

Partner WOD

50 KOP Complex (Hang Squat Clean, Lunge, Lunge, Jerk) 115/75 (partner holds handstand)

50 Pull Ups (partner holds front rack)

50 Box Jump Overs 24/20 (partner holds bar overhead)

*after each round each partner must complete 2 rope climbs* (6 rope climbs each total)

**can only complete reps while partner is in handstand, front rack, or overhead hold**

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