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Friday, June 30th, 2023 WOD

Fourth of July Schedule Changes

Next week we will have schedule changes due to the US of A's Birthday. The facility hours are also modified on Monday and Tuesday. Monday is 8 am - 6 pm while Tuesday's hours are 10 am - 4pm. We have made changes to our live schedule already and there may be a couple of more schedule changes with classes added or times modified but for the most part it is accurate. Take a look and keep your Beach Bodies rockin'!

KSCF Notes


I) Strict Pull-ups

  • 2 Max Rep Sets (no more than 10)

  • 3-3-3-3

II) Ab Wheel Rollouts:

  • 4 sets of 6-10


"Stay Tacky"

Complete 4 Rounds

15 Kettlebell Swings (53/35)

12 DB Renegade Row (50/35)

9 Toes To Bar

L3: 45/30

L2: 40/25

L1: 35/20

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