Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, goose steps (hitler kicks) back, Spider-Man lunges down, goose steps back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Hollow and arch rock tabata.
20 sec hollow rock, 10 sec rest
20 sec arch rock, 10 sec rest
Repeat for total of 4 min.
Link with demo of hollow and arch rock
https://youtu.be/MDCpKdNb-5w
Strength: None
WOD: 10 rounds for time
200 m row
7 thrusters 95/65
7 burpees
DONT FORGET.... Thursday at 9:00am we are doing a thanksgiving day WOD!!!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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