Friday, September 4th, 2026 WOD

Aytug! 💪

KSCF Notes

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WOD

"Kiss the Frog"

AMRAP 15 Minutes

3/2 Rope Climbs

15/12 Cal Row

12/9 Ring Dips

16 DB Walking Lunges (50/35)

L3: 45/30

L2: 40/25

L1: 35/20

Strength

I) DB Seated Press: 4 sets of 5

II) Bench Plank: 3 sets of 30 seconds