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Friday, June 9th, 2023 WOD

KSCF Notes


I) Bent Over BB Row: 5-4-4-5

II) Hip Bridges: 3 sets of 12 reps


"Fly The Nest"

AMRAP 17 minutes

3 Rope climbs

400m Run

6 DB Burpee C&J (45/30)

40 Double Unders

9 Ring Dips

L3: 40/25

L2: 35/20

L1: 30/20

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