top of page

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

105 views0 comments

Recent Posts

See All

KSCF Notes Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order Weightlifting classes are back o

bottom of page