Friday, July 17th, 2026 WOD

Refining Technique: This athlete needs to keep the rib cage closed, grip the bar stronger with the bar stacked over the wrists, and probably keep their eyes open to help proprioception.

Every day we tighten the screw to make ourselves just a bit better day-by-day. Go get it!

KSCF Notes

• SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

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Strength

BTN (Behind The Neck) Snatch Power Jerk

• 2 sets of 3

Snatch

• 3 sets of 2 @ 65-70%

• 2 sets of 2 @ >70%

WOD

"Drafting"

Complete 4 Rounds

Every 3 Minutes, complete 1 round

12/9 Cal Row

8 Burpees Over Rower

35 Double Unders (90 SUs)