Wednesday, November 21, 2018

Koda CrossFit

Strength:

A) 3,3,2,2,1,1 Push Press (Build)
B) 4X3 Pausing Split Jerks
2 sec hold in the DIP… before the DRIVE

WOD:

C) Partner WOD- 2 rounds (Follow-The-Leader style)
C1) Row 500/400m
C2) 20 KBS + 20 Goblet Walking Lunges
C3) 1Arm Farmers Carry 50/50m