Koda CrossFit
Strength:
A1) 4×10 Back Squats
(build to a heavy)
A2) 4×5/5 DB External Rotations
WOD:
B) 4 Rounds (16:00)
Min 1: 12/8 Cal Row or Bike + ME DB FR Lunges (35/20)
Min 2: Rest
Min 3: 50 Double Unders + ME Renegade Rows (no pushup)
Min 4: Rest