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Friday, September 15th, 2023 WOD

KSCF Notes



Skill


Skin The Cat


Strength


I) Pull-Ups

  • Strict: 3x3

  • Eccentric: 3x3


II) L-Sit Holds: 4 sets of 10-30 seconds

WOD


"Royal Guard"


AMRAP 8 mins

10 KB Swings (53/35)

150' Unilateral KB Front Rack Carry

5 KB Push Press


Rx+: >53/44 or more

L3: 44/26

L2: 35/18

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