Warm up: Dynamic
Strength: Squat find a 20 rep max. Do a couple of warm up sets and then go for a max effort set of 20.
WOD: 5 rounds max effort
-Row 500m
5 minutes between efforts
during 5 minutes complete
-30 ghd sit ups
You should be able to repeat each effort on the row. If you are slower in any round after your first round, you owe 3 burpees for every second slower at the end of the wod.
Post squat weight, row times, and # of burpees.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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