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

13th May, 2020

4.13 WOD

Warm Up – Athletes Choice

15 Minute 1 Rep Max Bench Work
(Do a chest workout for 15 if you don’t have the weights)

WOD
21-15-9
Thrusters (65/95)
Pull Ups
*after each round of Thrusters & Pull ups do:
15 Wall Balls
15 Sit Ups
400 M Row/Run