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Friday, December 30th, 2022 WOD

KSCF Notes




Strength


I) Strict Ring Rows: 7-5-5-3-3

II) Weighted Hollow Holds: 4 sets of 20 seconds


WOD


"Urban Renegades"

AMRAP 12 minutes

400m Run

16 Alt. Renegade Rows (50/35)

6 Ring Dips

L3: 45/30

L2: 40/25

L1: 35/20

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