Friday, June 17th, 2023 WOD
- JJ
- Jun 15, 2023
- 1 min read
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 on & Fridays at 6:35
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Strength
Deadlifts
First 4 sets with a clear pause just below the kneecap on the descent for every rep including the last.
75% x 4
78% x 4
82% x 3
86% x 2
Then, 3 sets of 4-5 reps at a technically challenging load
WOD
"Uncle Kelser"
21-18-15
Thrusters (95/65)
Sumo DL High Pull
*Every minute that passes, 3 burpees over bar
**11 min Cap: 1 burpee for every second over the cap
L3: 85/55
L2: 75/45
L1: 65/35
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