Warm up: 10 minutes run, ride or row
then 3 rounds
-5 pull ups
-10 ghd sit ups
-15 air squats
Strength: WOD
WOD: 3 rounds for max reps
Shoulder Complex Choose weight.
-Press max reps
-Push press max reps
-Jerk max reps
Rest as needed between rounds.
If the bar is put down at any time during a round, that round is over. Start with strict press, do as many reps as you can until you lose form or can't do another press, then without putting the bar down start Push Press for as many reps as possible. Then max reps Jerks.
Post weight and reps for press, push press, and jerk, for each round.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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