Workout of the day

WOD

Koda Crossfit Deer Creek - CrossFit


Waiter Squats (4x5/5)

Bent Over Row (4x5/5)

Jacked Annie (Time)


5-4-3-2-1
Muscle-Ups
50-40-30-20-10
Double Unders
Sit-Ups
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Koda Crossfit Deer Creek - CrossFit


Push Press (4x3)

Tall Jerk (4x3)

Split Jerk (5, 4, 3, 2, 1)

Metcon (Time)


PARTNER WOD
30 - 20 - 10
Front Squats (165/103) - split reps however
S2OH - split reps however
SYNCHRO Bar Facing Burpees
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Koda Crossfit Deer Creek - CrossFit


Hollow Rocks (3x10)

Superman Hold (3x10)

Kipping Pullups (5x5)

Metcon (5 Rounds for time)


5 Rds Ea For Time

50 Double Unders
5 DB Snatch (L)
10m 1-Arm DB Lunge
5 DB Snatch (R)
10m 1-Arm DB Lunge
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Koda Crossfit Deer Creek - CrossFit


Back Squat (4x4)

Front Squat (4x5)

For Time! (Time)


For Time!

12 Hang Clusters (155/105) (70/40)
500/400m Row
9 Hang Clusters
500/400m Row
6 Hang Clusters
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