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Friday, December 8th, 2023 WOD

Our 12-Days of Fitness starts at 9:45 when the warm-up begins. We'll run heats as needed. Please bring your friends or anyone who can do the workout and be part of the class for free. You can bring any drinks or beverages you'd like and hang out for some post-WOD Potluck fun. You can jump into the $25 White Elephant or Yankee Swap gift exchange. I haven't gotten my gift yet but it's going to be fun 😇.


It's gonna be awesome to continue to strengthen our current KSCFam relationships and forge new ones this weekend.


KSCF Notes



Strength


Bench Press

  • 3 sets of 4 @ 75% w/ 4 sec eccentric tempo: 40X

  • 3 sets of max Rep at 75-80%

WOD


"Wingless"

Complete 3 Rounds

15 DB Floor Press (50/35)

12/9 Cal Row

9 Toes to Bar or V-Ups (if saving hands for Saturday)

L3: 45/30

L2: 40/25

L1: 35/20

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