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

7th Apr, 2020

WOD 4/7

Warm 3 Minutes Cardio

12 Min AMRAP (As Many Rounds As Possible)

50 Crunches

40 High Knees

30 Lunges

20 Good Mornings

10 Inchworms

 

WOD

21-15-9-3

Reverse Flys

Bi Curls

Lateral Shoulder Raise

Bent Over Row

Man Maker Tricep- Tricep Push Up + DB Row Right & DB Row Left + Squat Clean + 3 Tricep Extensions

1 Minute Plank, Hand Stand or Hand Stand Walk

 

Burn Out Run or Row 1 Mile For Time