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Friday, January 24th, 2020 WOD

KSCF Notes

  • KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am!

  • Wednesday, 1/29 Tabata Songs will be inside KSCF to film a Youtube video. Their filming will take place from ~2 pm until ~4:30 pm. Please be aware that you will be subject to these filming conditions if you so choose to come during that time.

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

  • KSCF Private FB Group. #jointheparty



Bring Back the Warm Weather!

Strength


Front Squats

  • 3 sets x 4 @75%

  • 3 sets x 2 @ 80%

  • Use 2 more sets to find a heavy single


WOD


"Semi-Charmed"


Complete 7 Rounds

7 Renegade Row/arm

7 Toes to Bar

7 DB Devils Press


Rx: 45/30

L3: 40/25

L2: 35/20

L1: 30/15

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