Warm up: 3 Rounds 100 m run, 6 Spider-Man lunges, 10 oh press with pvc pipe, 5 jump squats, bear crawl, 4 fire hydrants per leg.
Strength: Power Cleans
5x3
keep weight around 70% and
work on quick turnover.
WOD: 21-15-9
kbs 53/35
burpees onto plate *
lunges with plate oh 35/25
* face your plate when you do your burpee. Burpee is complete when you have jumped onto your plate.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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