Koa Kid's Martial Arts Registration is August 17, 18 & 20, 2020 9AM-1:30PM & 5PM-6:30PM at Koa Kingdom 109 W Gentile

11th May, 2020

4.11 WOD

Warm Up
400 M Run/Row
Then 2x
15 Air Squats
10 Push Ups
10 Lunges
15 Sit Ups
5 min Mobility

WOD
35 MIN AMRAP

400 M Row/Run
21 KB Swing
15 Pull Ups
9 Deadlifts (95/135/anything you have)
400 M Row/Run
21 Push Press (65/95)
15 Squat Cleans (65/95)
9 Burpees over the Bar
1 Min Rest