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Monday, April 15th, 2024 WOD

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


Front Squat (2 sec pause @ bottom of 1st rep)

  • 4 sets of 3@70% or more

Front Squat

  • 3 sets of 2 


"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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