Thursday, August 16th, 2018

Koda CrossFit

Strength:

A) 3×5 Front Squat
*5-10# more than last week

WOD:

1st Timer’s Advanced WOD 4: (9:00 CAP)
Part A) 3:00 Row/Ski
Part B) 3 rounds
12 DL (135/95)
9 HPC
6 S2OH

Koda Jacked

WOD:

A1) 4×8/8 HEAVY DB Step Overs, No Rest
A2) 4×15 Box Hamstring Curl (feet on box)

B1) 3×10/10 3Direction Glute Pump
B2) 3×10-15 Sumo Stance Goblet Squat
B3) 3×10/10 Banded Bent Knee Fire Hydrant

Finisher: 4 rounds
30s Banded Push Downs – Rest 30s
30s Banded Curls – Rest 30s