Warm up: Run, choice for distance, but try to get a total time of 10 minutes. Example, washburn loop, 5 400m with rest between.
Strength: Bench 3 sets 5 reps. 3 work sets. You should have at least 2 warm up sets before starting your work sets, and you should have 1 finish set at the same weight as your second warm up set.
WOD: 3 rounds Not For Time
-5 Strict Press you determine weight
-5 Strict Pull ups
-7 Bar dips Work on full range of motion
-5 strict Chin ups
-1 Hand Stand hold for max time
Post bench weight and thoughts on WOD.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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