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

10th Apr, 2020

RED FRIDAY WOD 4.10

Warm Up 10 Min AMRAP

50 Jumping Jacks

10 Frankensteins

10 Standing Quad Stretch

10 Alt Figure 4 Stretch

10 Up/Down Dogs

10 Runners Lunge Open Arm rotations

 

WOD

50 Box Jumps (24/20 inch box)

50 Jumping Pull-Ups  *Sub 50 high Jumps & DB Rev Flys

50 Kettlebell Swings

50 Walking Lunges Ea Leg (bodyweight)

50 Knees-to-Elbows *Leg Raises from floor

50 Push Press (45/35 pounds)

50 Back Extensions / Supermans

50 Wall Ball Shots (20/14 pounds) *DB Thrusters

50 Burpees

50 Double-Unders *3x Singles or 3x Jumping Jack