Friday, December 6th, 2019 WOD

KSCF notes:

• This Saturday, December 7th: KSCF BoxGiving. We'll be completing an endurance WOD, having a Potluck with our own KSCFam bringing some cooked goods, Athlete Brewing bringing some NA post-workout beer, and a White Elephant gift exchange. Check your emails to get back and update our Potluck and gift list.

• February, 2020: KSCFaceOff 4!!!

• Join our KSCF FB group

Strength

I)BB Bench: 2x5 @ 72%

3x3 @ 78%

2x2 >78%

II) One-arm Bench Supported DB Rows

5x5

WOD

"Blink"

AMRAP 6 mins

20 Double Unders (40 SUs)

10/6 Push-Ups

8 V-Ups