Saturday, August 4th, 2018

Koda CrossFit

Strength/Skill:

A) MU Transition Practice

B) 12min EMOM (4 rounds of each)
min1: ME Dus in 30s
min2: 15 Hollow Rocks + 5 MU Transtions
min3: 15 BB Good Mornings

WOD:

C) 16min Partner EMOM (alternate rounds)
In 60s:
150/120m Row
ME Hang Power Cleans w/ remaining time (135/93)

Koda Jacked

WOD:

A1) 4X10-12 1&1/4 Incline Bench, Rest 1 min
A2) 4X 10 Bent Over DB Rows, no rest
A3) 4X15 DB RDLs, Rest 1 min

B) 5 Rounds (NOT FOR TIME)
5-10 1Arm Ring Rows (ea)
50m HEAVY Sled Pull/Push
*if you can run it is too light