WOD Sunday 9/17/17

by | Sep 16, 2017 | News | 6 comments

Kevin

Warm-up
Coach’s choice

WOD prep
With a running clock accumulate 4 minutes in a dead hang on a pull-up bar as a team.  One team mate works while the other rests.  Once you reach the 4 minutes you may start the wod. Your time for the wod will include the amount of time it took you to accumulate your 4 minute dead hang.

WOD

Fiona Goode
Teams of 2 for time
1 mile sand bag run(50,35) Together
2 K row
4 K bike

Post WOD
Lax ball calfs 2 minutes per side.

 

6 Comments

  1. Ryan
    Ryan on September 17, 2017 at 9:51 am

    25:52 rx w/ Justin

  2. Justin
    Justin on September 17, 2017 at 10:09 am

    We didn’t check out hang time, but somewhere in the vicinity of 4:20

  3. Alex Badaracco
    Alex Badaracco on September 17, 2017 at 11:17 am

    26:23 RX w/ Joe

  4. Roland
    Roland on September 17, 2017 at 11:39 am

    27:13
    Justin and Roland

  5. John(Frozen)
    John(Frozen) on September 17, 2017 at 1:07 pm

    Fiona Goode with Hanna
    27:40 #40 sand bag

  6. Ken A.
    Ken A. on September 17, 2017 at 1:27 pm

    29:05 with Imran. We worked on our form on the mile sandbag run. Lol.