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Friday, January 22nd,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


Back Squat

Every Minute for 9 minutes

Mins 1-5: 3 reps @ 75-85%

Mins 6-9: 2 reps @ 85% or more


"12.3 (shortened)"

AMRAP 14 mins

15 Box jumps (24/20)

12 Push press (115/75)

9 Toes-to-bar

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