Koda CrossFit

Strength:

A)5 Times Through

8 KB Snatch + 30m OH Carry (L)

8 KB Snatch + 30m OH Carry (R)

5/5 KB Lateral Step Ups

WOD:

B)16min Partner EMOM

(Alternating Minutes)

1 Burpee to 6” (+1/rnd)

ME Cal Row

Koda CrossFit

Strength:

A1) 5-4-3-2-1 Front Squats

A2) 5×10 Banded Face Pulls

WOD:

B)Every 3min for 5 sets

ME Assault Bike Cals in 15s

RIGHT INTO 5-10 C2B Pullups

Koda CrossFit

Strength:

A1) 5-4-3-2-1 Strict Press

A2) 5×15/15 Lat Band Walks

WOD:

B)For Time (9:00 CAP)

15 Deadlifts (225/155)

15 Strict HSPUs

15 Deadlifts

30 HSPUs

15 Deadlifts

45 Push-ups