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Friday, January 15th, 2021 WOD

Core Breathing & Activation Clinics

This Sunday the clinics will be sign-up on the schedule. We are trying to prepare the size of the class for the Forward Spine and Sports friends. Please sign-up if you plan to attend. There will be no class this Sunday but there will be programming posted here.

KSCF Notes


Complete 4 GIANT sets

I) DB Bench Press: 5-8 reps

II) GHDSU or Weighted Sit-ups: 6-10

III) DB Concentration Curl: 6-10

*Rest 60 seconds


"Sugar-Free Vanilla"

Complete 5 Rounds

30 Double Unders

10 KB Swings (53/35)


KBS Levels

3: 44/26

2: 35/18

1: 26/10

HSPU Levels

3: 7 HSPU

2: 5 HSPU

1: 3 HSPU

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