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

16th Apr, 2020

WOD 4.16

Warm UP
5 Min Cardio
10 Min Mobility

WOD
3 Rounds
15x 1 KB Straight Leg Deadlift 1 Goblet Squat
15x Loaded Reverse Lunges Each Leg
15x Single Leg Squats Each Leg (Substitute 45 Air Squats)

Then

3 Rounds
15x Sumo Deadlifts
15x Loaded Bulgarian Split Squat Each Leg
15x Loaded Good Mornings

Burnout
100-75-50-25
Sit-ups
Leg Lifts
Russian Twists