6:30am crew getting after it!

Coach’s choice

WOD prep
Choose a kettle bell load and perform 30 turkish get-ups for time. Choose a load that you can get a consistent 3 reps on each arm.  The reps must be even on each arm.


Misty Day
5 Strict Pull Ups
10 Strict ring dips
15 ab-mat sit-ups
20/15 cal bike/15 burpees
*Alternate bike and burpees every other round.

Options for pull-ups:
1. Bands
2 Ring rows
3. Scale reps

Options for ring dips:
1. Bands
2. Bar dips
3. Scale reps

Post WOD
Over head banded distraction 2 minutes a side,