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 OF THE DAY DUE TO THIS CONSTRUCTION. Check your email today to update as to why.
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.
WOD
"Four-by-Four"
AMRAP 4 Mins
Buy-In: 25 Burpees
10 Hang DB Snatch/arm (55/40)
18 Box Jumps (24/20)
Max Push Press (95/65)
rest 4 mins
AMRAP 4 Mins
Buy-In: 20 Burpees
10 Hang DB Snatch/arm
15 Box Jumps
Max Push Press (115/75)
rest 4 mins
AMRAP 4 Mins
Buy-In: 15 Burpees
10 Hang DB Snatch/arm
12 Box Jumps
Max Push Press (135/95)
rest 4 mins
AMRAP 4 Mins
Buy-In: 10 Burpees
10 Hang DB Snatch/arm
9 Box Jumps
Max Push Press (155//105)
L3: 50/35 DB, 75/55, 95/65, 115/75, 135/95
L2: 45/30 DB, 65/45, 75/55, 95/65, 115/85
L1: 40/25 DB, 65/45, 75/55, 95/65, 105/75