Friday, October 2nd, 2026 WOD

KSCF Notes

• Refining your diet is a core principle to daily life. Get your FITAF 20% discount off your first order and FREE DELIVERY to KSCF

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Strength

Snatches w/Pause in the catch (2 sec)

• 3-2-2-1

Hang Snatch

• 2-2-2

WOD

Every Minute On the Minute for 16 minutes

Min 1: 45 sec. Shuffle Shuttles

Min 2: 5 DB Burpees + 7 DB Push Press (50/35)

Min 3: 40 Double Unders

Min 4: 50 Second MB High-Planks