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

    Thursday, 1/7/21

    A) 6 rounds (24:00)
    1:00 Bike @ 70-80% Pace
    Then, in 1:00
    50 DUs (20 Drag Rope) plus
    Max Effort Burpees to 6″
    Rest/Walk 2 min

    B) BUNS and GUNS: 4 sets
    30s SL Hip Thrust (L)
    30s Rest
    30s SL Hip Thrust (R)
    30s Rest
    30s Inverted Rows
    30s Rest