Monday, July 9, 2018

Koda CrossFit

Strength:

A1) 5X7 Banded Russian Kettlebell Swing (build)
rest 10s
A2) 5 x 1.1 Vertical Jumps
Rest 1-2 Min
B) 5-6 Sets of the Complex (build)
1 High Hang Squat Clean + 1 Push Jerk
*drop/reset*
1 Squat Clean + 1 Split Jerk

WOD:

For Time: 100/70 Cal Row
EMOM (including 0:00) 8 WBS