Koda CrossFit
Strength:
A1) 6 x 3 Back Squats w/ 3-5s ecc
A2) 6 x 8/8 Bent Over DB Rows
WOD:
B)3 Rounds for Time
60-40-20 Walking Lunges
30-20-10 Alt Hang DB Snatch (50/35)
C1) 3 x 10 Rower Hamstring Curls
C2) 3 x 30-45s 1 Arm Hang Transitions