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Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

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

    Monday, October 29th 2018

    A1) 4×5/5 Weighted Lunges (back rack) , rest 5s
    “A2) 4×5 Front Squats
    rest 5s”
    “A3) 4×5 Back Squats
    Rest 2-3min”
    ***start with 50% of FS 1RM and increase if solid

    B) For time
    30 Ring Dips
    50 Burpees to plate

     

    KODAFIT:

    10 Minute AMRAP 10 sit ups 20 m bear crawl sprint 10 renegade rows
    3 minutes rest
    15 Minute AMRAP 10 sit ups 10 DB Squats 10 DB S2OH
    5 minutes rest
    3 rounds for time 20 sit ups 15 squat jumps 10 hand release push ups