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Friday, December 16th, 2022 WOD

12-days of fitness workout this Saturday. Bring your game and be ready for a nice long challenging WOD.


KSCF Notes


Walking to the Box the next two days... 🌧


Strength


I) Incline Bench DB Row: 5 sets of 7


II) Weighted Reverse Crunch: 4 sets of 10


WOD


"Wreck-It"

AMRAP 12 minutes

50' DB Front Rack Walking Lunge

12 1-arm Devils Press

150' Farmers Carry

*Every time the DBs are rested during a locomotion Movement = 1 HuManmaker

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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