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

5.4 WOD
4th May, 2020

5.4 WOD

Warm Up 10 Min Athletes Choice

For Time
3 Rounds of:
12 Squats
12 Bench Press or Hand Release Push-Ups
12 KB Swings
20 Straight Leg Raises

After 3rd round is complete, do 400m run/row
Then
3 Rounds of
10 Burpees
20 Push Press
20 Alternating Jump Lunges
10 Toes 2 Bar or V-ups

After 3rd round is complete, do 400m run/row
Then
3 Rounds of:
60 second Plank, Hand Stand Hold or Handstand Walk
25 Sit Ups
20 4-Count Mountain Climbers
15 DB Snatch Ea

After 3rd round is complete, do 400m run/row