Warm up: 10 cal bike, jogging high knees down and back, Bear crawl down and back. 10 cal bike, inchworms down, toe kicks back, Spider-Man lunges down, toe kicks back. 10 cal bike, butt kickers down and back, jump squats down, Frankenstein sits back.
Crossover symmetry, or banded shoulder work.
Strength: NONE
WOD: Open Workout 18.1
20 min amrap
8 toes to bar
10 single arm dumbbell hang
clean and jerk
14/12 cal row
You can substitute the dumbbell hang clean and jerks with regular barbell hang clean and jerks. 95/65.
Also, I know we just did some toes to bar earlier this week. If you need to scale that movement you can opt for 10 sit ups instead.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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