Saturday, August 11th, 2018

Koda CrossFit

Strength:

A1) 4x 5/5 Bottoms Up KB Press
A2) 4x 5/5 HEAVY KROK Rows

WOD:

B) 10! (10min CAP)
Strict HSPUs/HSPUs/HR Pushups

C) Chipper
600m Run
40 Cal Row
30 WBS
20 T2B
10 Burpee Box Overs (30/24)

Koda Jacked

WOD:

A1) 3×10 Front Squats + 10 Back Squats
* Quick transition
A2) 3×15 Bent Over DB Row

B1) 3×6/6 CONTROLLED Box Pistol
B2) 3×15/15 SL Foot Elevated Hip Thrust

C) 2 Rounds
ME Strict Chinups (Goal 10+)
10 Inverted Rows
10 Prone Snow Angels