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Friday, January 3rd, 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 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.



Snatch That, Curtis!


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

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