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.


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.