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Friday, April 12th, 2024 WOD




KSCF Notes


Skill


Rope Climbs


Strength


I) Strict Pull-ups

  • 5-5-3-3


II) Ab Wheel Rollouts: 3 sets of 5-10


WOD


"Drip Drip Drip"


AMRAP 12 mins


2 Rope Climbs

5 Hang DB Snatch/Arm

4 DB Box Step-Overs (24/20)

Cal Ski or Bike (alternate, 6/4 ski, 8/6 bike)


L3: 50/35

L2: 45/30

L1: 40/25

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