Thursday, September 13, 2018

Koda CrossFit

Strength:

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

WOD:

Every 4 min for 20min (5 rounds)
40m HEAVY Sled Walk
*during rest: 5-10 strict T2B

Koda Jacked

WOD:

10min EMOM:
EVEN: 10 HEAVY KB RDLs
ODD: 10-15s HS Hold Negative + 5-10 Pushups

B) 12min EMOM
Even: 15s L-Sit Hold
Odd: 15s Band Pull Aparts

Finisher
50 Lunges
50 Candlesticks
50 Squats