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, 5/9/19

    A) Shoulder Pre-Hab (3 rounds)
    10 Shoulder Pass Throughs
    30s OH DB/KB Hold
    60m Farmer’s Carry
    10 Ring Shoulder Ts

    B) 14min AMRAP @ 75% pace
    200m Run
    10m HS Walk (or 2 wall walks)
    20 Weighted Step-Ups (50/35, open style)
    1 T2B (+1/Round)

    ***Rest 2:00
    C) Repeat WOD going BACKWARDS
    *goal is to finish under 14:00