Saturday, August 18th, 2018

Koda CrossFit

WOD:

A) 8min AMRAP
20 Russian Twists – 15 WBS – 10 Burpees – 5 Strict Pull-ups

B) 3X 7 Bent Over A-T-Ys (21 Reps) + 100m Walk/Rest

C) 3 Rounds (10m Cap)
200m Run + 10 DB Hang Clusters + 3/2/1 Wall Walks
Rest 60s Between Rounds

D) 3X 10/10m DB OH Lunge (Regional Standard) + 100m Walk

E) 7min EMOM
3 Burpee Pullups + 30 Double Unders
***add 1 BPU every round

**Good luck to all the Koda athletes at first timers this weekend!!!**