Koda CrossFit Iron View

405-255-1457

1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa
  • Previous WOD Posts

    Monday, 11/16/20

    A1) 4 ME Back Squats in 30s @
    55% of 1RM
    A2) 4×8/8 DB External Rotations

    B) 4 Rounds, (Goal is neg splits)
    21/15 Cal Row
    20 Alt DB Snatches (60/40)
    20 DB Step-Ups (single DB)
    REST 30s