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Friday, June 23rd, 2023 WOD

Special Juneteenth and Pride celebration WOD this Saturday @ 9:30 am.


We'll be holding one solo class this Saturday morning beginning at 9:30 am. Bring any of your friends in for Saturday's workout to join in on the fun. Any guest coming with a member can take the class on us.



KSCF Notes



Strength


Complete 4 GIANT Sets


I) Bench-Supported DB Row: 5-7

II) Strict Toes to Bar: 5-7

III) Ring Dips: 5-7


WOD


"Habanero Ghost Pepper"

Complete 5 Rounds

5 Devil's Press

10 Toes To Bar

5 Hang DB Snatch/Arm


*After each round, 55 Double Unders

Time Cap 15 minutes

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20


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