This Week of Programming
Tue: Snatch
Wed: Bench and Murph WOD
Thu: Front Rack Reverse Lunges and whatever you tell Stavy is a "FUN" workout to her
Fri: HS and HS Walking skills and drills
KSCF Notes
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Strength
Front Squat (2 sec pause @ bottom of 1st rep)
4 sets of 3@70% or more
Front Squat
3 sets of 2
WOD
"Purgatory Pass"
Complete 4 Rounds
8 Alt. Devil's Press (50/35)
10 DB Woodchop Lunge (5/side)
12 Ring Rows
L3: 45/30
L2: 40/25
L1: 35/20
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