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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

    Wednesday, October 17th 2018

    A) Structure/Skills – 3-5 Rounds
    5/5 Single Leg DL
    10/10 Bird Dogs
    5/5 Trap 3 Raise

    B) AMRAP in 8 min
    20 BB Burpees
    9 Power Cleans (225/155)
    15 BB Burpees
    6 Power Cleans
    10 BB Burpees
    3 Power Cleans
    5 BB Burpees
    ME Power Cleans

    KODAFIT:

    E2MOM for 14 minutes 30 second AB sprint 30 second max effort burpees Minute rest

    12 min AMRAP: 9 Sit-Ups w/ plate 7 AB Calories 5 Burpee to Plate (45/25)