Thursday, September 20, 2018

Koda CrossFit

Strength:

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

WOD:

Fran: 21-15-9
Thursters (95/65)
Pull-ups

Koda Jacked

WOD:

A1) 4X15 Double KB Front Squat, No Rest
A2) 4X15 Double Russian KBS, rest 2min

B) 5×8 DB Bench Press
*build to a heavy

C1) 3X 10/10m Single KB Front Rack Lunge, No Rest
C2) 3X10/10m Lunges, No Rest
C3) 3X 10 Goblet Squats, Rest 2-3min