KSCF Notes
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Weightlifting classes are back on Fridays
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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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