top of page
Search

Friday, August 18th, 2023 WOD

KSCF Notes


Mr. Timeliness, Fran.

Strength


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

WOD


"Accelerator Pump"


Complete 4 Rounds

15 MB Slams (20/14)

15 Wall Balls

60m MB Shuttle Run

108 views0 comments

Recent Posts

See All

Saturday, June 22nd, 2024 WOD

KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you

Comments


bottom of page