Thursday, December 27, 2018

Koda CrossFit

WOD:

The Lyon
5 rounds
7 Squat Cleans (165/110)
7 Shoulder 2 OH
7 Burpee C2B Pullups
*rest 2 min between each round

Koda Jacked

A) Every Min for 10 min
3 Hang Power Cleans
2 Front Squats
10 sec FS hold + stand (so 1 more FS)

B) 12,10,8,6,4, FOR QUALITY
Double KB front squats (build)
20 sec hollow rocks
C) 20!
Banded Hip Bridges
Banded Clam Shells