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.
Strength: Front Squat
3-3-3-2-2-2 (working sets)
These sets are working sets. Warm up with
a few sets to get you to a weight where you
can begin your sets
WOD: 20 min amrap
20/15 cal row
200 m run
20 burpee pull ups
*1 rep for burpee pull up: perform 1 burpee jump to bar and complete 1 pull up.
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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