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 4/6
6th Apr, 2020

WOD 4/6

Warm Up – Athlete’s Choice 5 Minutes Cardio

Then 3 Easy Paced Rounds

5 Pull Ups *Sub Band Pulls

10 Push Ups

15  Squats

 

WOD

24 Minute AMRAP (As Many Rounds As Possible)

15 KB Swings

15 DB Thrusters

15 Double Unders *3x Singles

200 M Run/ 300 M Row

Then

10 Rounds

100 M Sprints

Rest 1 Minute Between Ea Round

 

Cool Down with Mobility