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Happy 2021 Thanksgiving!!

Thanksgiving schedule


Thursday we have one class at 9:30 am and no classes on Friday.


We at KSCF thank YOU, the KSCFam, for being the catalyst to our community of gruesome workouts and killer friendships. Happy Thanksgiving!





WOD


“Burn the Bird”

For Time

30 Clean-and-Jerks (135/95 lb)

Rest 5 minutes

Then, 5 Rounds of:

15 calorie Bike

15 Kettlebell Swings (2/1.5 pood)

Rest 4 minutes

Then, 4 Rounds of:

4 Pull-Ups

8 Push-Ups

16 Air Squats

Rest 3 minutes

Then, 3 rounds of:

15 Box Jumps (24/20 in)

15 calorie Row

Rest 2 minutes

Then, 2 Rounds of:

20 Wall Ball Shots (20/14 lb)

30 Sit-Ups

Rest 1 minute

Finally, perform:

50 Burpees


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