Koda CrossFit
Strength:
A1) 4×5-10 Poor Man Glute Hams
A2) 4×20-30s Partner Chinese Planks
A3) 4×20-30s 1 Arm Hang Transitions (or double-hang)
WOD:
B)Partner EMOM- 3 Rounds
Min 1: P1 WBS (20/14), P2 Planks
Min 2: P2 WBS, P1 Planks
Min 3: Rest
Min 4: P1 Bike for Cals, P2 holds WB OH
Min 5: P2 Bikes, P1 Hold WB OH
Min 6: Rest