KSCF Notes
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Strength
I) Strict Pull-Ups: 3x5, 3x2
II) Bench Planks: 3 sets of 30-45 sec
*after all PU sets are done, complete 1 set of Partner Up and Down the ladder BB curls or, one set of BB 7's burnout
WOD
"The Devil Wears Iron"
AMRAP 12 Minutes
6 Deficit HSPU
6 KB Snatch/arm (53/35)
50' Unilateral Front Rack Walking Lunge
20 KB Kore Twists
At the end of the AMRAP,
Cash-out: 800m Run
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