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Friday, December 29th, 2023 WOD




KSCF Notes


Strength


Tempo Goblet Pistol Squats

  • 3 sets of 4/leg w/ 4 second eccentric on each rep


Pistol Squats

  • 2 sets of 8/leg


WOD


"Case Race"


24-18-12

Alt. Renegade Row (55/40)

Sit-Ups


*200' DB Front Rack or Farmers' Carry after every round


L3: 50/35

L2: 45/30

L1: 40/25

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