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

5.1 RED FRIDAY  WOD
1st May, 2020

5.1 RED FRIDAY WOD

Warm Up
5 Min Mobility
5 Min Cardio
5 Min Mobility

WOD

21-15-9 Reps For Time
Thrusters (95/65 lb) (use any weight possible)
Pull-Ups (Substitute Push Press, Bench Press or Bent Over Row)
Start, End & Between each round do
10 Push-Ups
15 Air Squats
20 Double Unders
300 M Run/Row

BURNOUT
Spend 60 min outside with your family being active