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Friday, January 10th, 2020 WOD

KSCF Notes

  • Saturday, 1/11 and Sunday, 1/12 there will be construction inside KSCF. Class on 1/11 at 10 am will be held. NO CLASS ON 1/12 AND THE BOX WILL BE CLOSED FOR THE MAJORITY IF NOT ALL OF THE DAY DUE TO THIS CONSTRUCTION.

  • KSCFaceOff email, respond to the email if you'd like to be part of it. Deadline to respond is 1/12/20

  • New KSCF Schedule will come out hopefully by month's end. An email will be sent out when it has been finalized.


Working together to a common goal!

WOD


1 Power Clean + 1 Hang Power Clean (bar cannot be dropped during complex)

- Use 13 minutes to complete as many sets as desired


Strength


"Buh-bye Frosty"


Buy-in: 20 Burpees


Run 800 meters


Complete 3 Rounds

12 DB Floor Press

12 Toes to Bar

12 Ring Row


Run 400 meters


Cash-Out: 10 Burpees


Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25

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