Koda CrossFit
Strength:
A1) 3 x ME Back Squats in 30s @ 55% of 1RM
A2) 3 x 8/8 DB Plank Passes
B1) 3 x 20 Weighted Hip Thrusts
HEAVY! 1s Pause at the top
B2) 3 x 1.1.1 Hips to Bar
WOD:
C) 8 Rounds Partner WOD
”Alternating Rounds”
8 Burpee Box Overs (24/20)
Bike 800/600m
5/3 Burpee Bar MUs