Tuesday, September 10, 2019

Koda CrossFit

Strength: 

A) 4x 4.4.4 “Drop Set” Bench
4 reps @ 80-90%
4 reps @ 10-30# lighter
4 reps @ 10-30# lighter

WOD:

EMOM for 18min (6 sets)
Min1: 12/8 Cal Row + ME DUs
Min2: 30s Plank + ME DUs
Min 3: 6 Burpee Step Overs
plus ME DUs
*Score is lowest set of DUs
in ANY round