Warm up: Run 400m
-30 air squats
-25 ghd sit ups
-20 back extensions
-15 push ups
-10 pull ups
This is not for time. This should be done at a pace suitable for a warm up. Get the blood pumping!
Strength: Bench 4 sets 7 reps
WOD: On the minute until failure or 20 minutes.
-5 Burpees
-5 Power Clean 135# / 95#
Penalty for every minute under 20 is 200m row. So if you fail at 10 minutes, you owe a 2,000m row for time.
Post Bench weight and # of minutes completed with penalty time and distance if needed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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