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Friday, April 14th, 2023 WOD



KSCF Notes




Strength


Complete 4 GIANT Sets


I) Standing Bird-Dog DB Row: 5-8/side

II) Marching Side Planks: 12 Reps

III) Bent Over or Bench Supported DB Rev Flyes: 10-15


WOD


"Surfer on Acid"

Complete 3 Rounds

400m Run

21 Burpees

Time Cap: 15 mins


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