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

WOD 3/30
30th Mar, 2020

WOD 3/30

Warm Up –¬†Athlete’s Choice 15 minutes

Workout

3 Rounds For Time

400 Meter Run

10 Power Cleans

200 Meter Run

5 Squat Cleans

After the 3 rounds are complete do

Set a timer and at the top of every minute do Burpees and DB Snatches

Minute 0:00 – 1:00 Do 2 Burpees and 2 Alternating DB Snatches

Minute 1:00 – 2:00 Do 4 Burpees and 4 Alternating DB Snatches

and so on until you cannot complete the allotted number within the 60 seconds.

Rest 2 Minutes then do

100 Sit Ups & 1 Minute Plank

75 Leg Raises & 1 Minute Side Plank

50 Crunches & 1 Minute Side Plank

25 Hollow Rocks & 1 Minute Plank

 

Cool Down with Mobility Work