Saturday, April 13, 2019

Koda CrossFit

WOD:

A) 15min EMOM
Min1: 12 Chest Supported Rows
Min2: 6/6 Contralateral Deadbugs
Min3: 20-30s HS Hold

B) Partner WOD – 4 rounds each
Alternating Rounds
Row 250/200m
(Partner Holds BB in Font Rack)
20 Hang Power Cleans (Below Knee) 95/65
(partner holds plank)

JACKED:

A) 5×5 Push Press

B1) 4×8/8 KB Front Rack Lunges
B2) 4x60s Ring Plank
B3) 4×8/8 DB Curl-N-Press

C) Every 2:30 for 6 sets
12s Assault Bike SPRINT
100% EFFORT