Thursday, August 9th, 2018

Koda CrossFit

Strength:

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

WOD:

DT – 5 rounds for time (12:00 CAP)
12 DL (155/105)
9 Hang Power Cleans
6 Push Jerks

Koda Jacked

WOD:

A1) 4×8-12 HEAVY KB RDLs
A2) 4×10-15s HS Hold Negative + 5-10 Pushups
r2min

B) 12min EMOM
Even: 20s Parallette Shoot Throughs
Odd: 20s Band Pull Aparts

Finisher
50 Lunges
50 Candlesticks
50 Squats