Tuesday, September 4th, 2018

Koda CrossFit

Strength:

A) 3×5 Press
*2-5# more than last week

B) 5×3 Deadlift
*build so last set is 5-10# more than las week

WOD:

TABATA MASH-UP (8 min)
Slam Balls and Sit-ups

Koda Jacked

WOD:

A1) 3×20/20 Krok Rows
A2) 3×10/10 Rear Foot Elevated Split Squats

B1) 4×10-20s Chinup Hold
B2) 4×20 KB RDLs

C) 3 rounds (rest 2-3min between rounds)
10-15 DB Bench Press (HEAVY)
10-15 “no rep” pushups
10-15 Banded Chest Flys