Warm up: 2 rounds at warm up pace
-Run 400m
-15 Air squats
-10 Ab mat sit ups
-5 Burpees
Strength: IN WOD!
WOD: Complete the cycle as many times as possible in 20 minutes.
Guys: 135# Girls: 95#
Once the bar is taken off the rack they cycle is started. If the bar is dropped or racked, the round is failed and does not count. Count a 15 burpee penalty for each failed round to be completed at the end of the wod. Once the cycle is completed the bar may be racked and rest as needed.
The cycle:
-10 Weighted step ups to 12" box (5 each leg)
-7 Back Squats
-10 Weighted lunge steps (5 each leg)
Post # of rounds completed.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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