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Friday, July 28th, 2023 WOD

KSCF Notes


Our friendly Lunchtimer Momma Rosie


Strength


I) Pendlay Rows: 5 sets of 5-7

II) Reverse Hypers: 4 sets of 10

III) Ring Dips: 10-8-5-5


WOD


"Clamshelled"

AMRAP 10 minutes

100-75-50-25 (no less than 25)

Double Unders

12 Deadlifts (245/165)

12 Toes to Bar

L3: 225/155

L2: 185/135

L1: 155/105

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