Warm up: 2 rounds of 200 m run, 10 toe kicks, 10 air squats, 8 pvc pass-throughs, 8 pvc push press, 6 Spider-Man lunges, 4 ghd sit ups, 4 pull ups.
Goodmornings and hip extensions.
Strength: Deadlift 6x3
WOD: “Dirty 30”
30 box jumps 24/20
30 pull ups
30 kbs 55/35
30 front squats 115/80
30 toes to bar
30 push press 115/80
30 deadlift 115/80
30 wallball 20/14
30 bar facing burpees
30 double unders (30 seconds of attempts)
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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