KSCF Notes
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Strength
Pause Deadlift (below knee, 2 sec)
First set at 65% and then build
5-4-4-3-3
Deadlift
3-2
WOD
"Pile Driver"
Complete 3 Rounds
50 Double Unders
16 Alt. Renegade Row
14 DB Floor Press
Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20
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