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Friday, December 15th 2023 WOD

KSCF Notes



Get some, Jess!

Strength


I) Strict Ring Dips: 10-8-7-5

II) DB Concentration Curls: 4 sets of 6-8/arm


WOD


EMOTM for 15 mins


Min 1: 9/7 Cal Ski or 11/8 Cal Bike

Min 2: 12 KB Snatch (53/35)

Min 3: 10 Alt. Lunges + 5 Thrusters (50/35)


L3: 45/30

L2: 40/25

L1: 35/20

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