Warm up: row or run
Strength: On the :45 seconds for 12 rounds complete 3 heavy reps of power cleans
Weight should be heavy, use just under what you think your 5 rep max would be
Total time will be 9 minutes
WOD: FOR TIME:
-20 pull ups
-20 ghd sit ups
-20 ring dips
-20 ghd sit ups
-20 hand stand push ups
-20 ghd sit ups
-20 clapping push ups
-20 ghd sit ups
-20 ball slams
-20 ghd sit ups
You must run up the stairs for each set of ghd sit ups and then come back down for the next exercise.
Post power clean weight and time. As well as any meaningful thoughts!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
No comments:
Post a Comment