KSCF Notes
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Strength
I) Pistol Squats: 3 sets of 4-8/leg
II) Skin the Cat: 3 sets of 1-4
WOD
“Bar Tricks”
Complete 7 Rounds
12 Double Unders
9 Deadlift (155/105)
6 Front Squat
*Every 90 Seconds that pass, complete a cluster. Add 1 rep every 90 seconds.
Time Cap: 12 minutes
L3: 135/85
L2: 115/75
L1: 105/65
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