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

4.8 RED FRIDAY WOD
8th May, 2020

4.8 RED FRIDAY WOD

Warm up 10 min mobility

WOD
Part 1
EMOM in 10 minutes
Odd minutes: 15 Burpees
Even minutes: 30 Kettlebell Swings

Rest 2 Minutes

Part 2 For Time

800 M Run/Row
25 Power Cleans
20 Alternating DB Snatches
15 Thrusters
800 M Run/Row
1 Min Plank

400 M Run/Row
25 Power Cleans
20 Alternating DB Snatches
15 Thrusters
400 M Run/Row
1 Min Plank

200 M Run/Row

25 Power Cleans
20 Alternating DB Snatches
15 Thrusters
200 M Run/Row
1 Min Plank