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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