Monday, September 9, 2019

Koda CrossFit

Strength:

A1) 5 x 1.1.1 Power Cleans- Build

Rep 1: 2 sec pause at hips

Rep 2: 2 sec pause above knees

Rep 3: 2 sec pause below knees

A2) 5×5/5 Side Plank Dumbbell Rotations @ 3131

WOD:

2 Rounds (24:00)

1:00 Assault Bike

78,74,or 70% Pace

REST 5:00

In 1:00: 5 G2O (165/110)

plus MAX EFFORT C2B Pull-ups

REST 5:00