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 12/30/2021

    A: 15min EMOM (Skill Focus!)

    Min 1: 5/5 Lateral Ski Jumps
    Min 2: 1.1.1 Hips to Bar (or 10-15 straight arm pull downs)
    Min 3: 5 Hollow Body Ring Transitions (or 5-10 GHD sit-ups)

    B: 5 Times Through
    60s DB Step Ups (50/35)
    60s Rest
    60s Burpee Muscle-Ups
    60s Rest