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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, 2/6/19

    Wednesday, 2/6/19
    A) 4 sets, building
    7 Front Squats
    RIGHT INTO
    7 Back Squats

    B) 18min Partner AMRAP
    Alternating Rounds
    15/10 Cal Row/Ski
    20m Odd Object Front Rack Carry
    RX: 100/70
    INT: 80/55
    SC: 60/40

    Beginners at 8:30AM:
    Strength
    A1) 7 Close Grip Bench Press
    A2) 4 x 7 Pullup Variation
    -Pullups, Partner Assisted or Sitting Banded Rig Rows
    *rest 45 sec between each

    WOD:
    3 Rounds
    30 sec Row
    30 sec DB Thrusters (Light)
    30 sec Air Squats
    30 Sec Plank Hold
    -3 Min rest-