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Friday, May 17th, 2024 WOD

Let us not forget to keep a tight and neutral pelvis/midline today

1 RM Testing and Programming Schedule

5/6: Clean

5/7: ~ 3/4 of Murph volume

5/8: Deadlift

5/9: Press

5/10: Short WOD then Back Squat

5/13: Snatch

5/14: Bench Press + "Cindy" workout

5/15: Front Squat

5/16: "Ignite Workout"

5/17: Push Press & Push Jerk

KSCF Notes


In 17 minutes,

Find 1 RM Push Press then Push Jerk



AMRAP 11 minutes

8 Alt. 1-arm Devil's Press (50/35)

2 Rope Climbs

400m Run

L3: 45/30

L2: 40/25

L1: 35/20

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