Saturday, May 18, 2019

Koda CrossFit

WOD:

A1) 4X 6/6 1Arm KB High Pull

A2) 4x30s wall facing HS hold

C) 24 min partner AMRAP
*alternating Rounds
25 double unders
10 Step-ups (5/5)
10 Ring Dips
10 Step-ups (5/5)
25 double unders

JACKED:

A1) 3×8/8 KB Cross Body Step Up
A2) 3×10/10 BB Windshield Wipers
A3) 3x 45s Superman Hold

B) 4×2 OHS @ 5551 Tempo

C) 3 Rounds
Row 20/16 Cals – Rest 1:00
30m Reverse Sled Drag -Rest 1:00
15 Dual KB Front Squats – Rest 1:00