top of page
Search

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

103 views0 comments

Recent Posts

See All

KSCF Notes Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order Weightlifting classes are back o

bottom of page