Warm up: Row 300, jog down and back, skip down and back, kareoke down and back, 5 inchworms, 8 Spider-Man lunges, 8 dumbbell push press, 8 wallball squats, pigeon stretch, passthroughs.
Accessory work: 3x3 strict pull ups
3x3 strict bar dips
These are not for time. Do a set, rest as needed, then do another set. You can go back and forth between the two movements. Use bands if needed but choose a band that will still make the movements challenging.
WOD: For Time
30 wallballs 20/14
40 alternating dumbbell snatch 50/35
50 burpees
40 alternating dumbbell snatch 50/35
30 wallballs 20/14
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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