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Friday, July 21st, 2023 WOD


KSCF Notes


Happy Birthday, Coach Mariette!! 🥳

Strength


Pistol Skills

  • 3 sets of 5/leg

Strict Pull-ups

  • 2 Max Effort Sets

Then,

  • 3-2-1


WOD


"Lumper"

Buy-in: 1500m Row or 1200m Run


Then, 10 Rounds


Odd Rounds:

50' DB Front Rack Carries

8/5 DB Push-Ups

Even Rounds:

50' Farmers Carries

8 Alt. DB Renegade Row

Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25

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