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Friday, August 18th, 2023 WOD

KSCF Notes

Mr. Timeliness, Fran.


Back Squat

  • 3 sets of 3 @ 80%

  • 4 sets of 1 @ >80%

  • 2 sets of 1 rep w/6-8 sec pause at bottom of squat using 15-20% less than the heaviest weight of the day


"Accelerator Pump"

Complete 4 Rounds

15 MB Slams (20/14)

15 Wall Balls

60m MB Shuttle Run

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