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Friday, May 26th, 2023 WOD

Regular class schedule today and a modified "Murph" workout only class for Saturday beginning at 9:30 am. Memorial Day Monday the facility is only open from 10 am - 4 pm so there will only be a 12 pm class that day.


If you show for 9:30 am on Saturday you will be led through a warm-up with our coach and then we'll run heats for the workout. Feel free to bring your friends or family to complete this workout with our KSCFam and they can participate without paying any drop-in fee.



KSCF Notes




Strength


Deadlift

  • 10 @ 65%

  • 3 sets of 6 @ 70-75%

  • 4 @ 75-80%


WOD


"Global"

Every 3 minutes for 15 minutes

15/12 Cal Row/Ski/Bike

12 KBS (53/35)

6 Burpee Box Jumps (24/20)

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