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Monday, April 29th, 2024 WOD

Starting next week of May 6th we'll begin testing our 1 rep Max before the warm season arrives. We'll be testing our main compound lifts and won't get too crazy with testing. We'll also continue adding our Murph Prep workouts with high volume in order to prepare for our May 25th workout.

Happy Monday!

Today she's gonna pull it!! 🏋️‍♀️💪

This Week of Programming

  • Tue: Murph Prep WOD

  • Wed: Pendlay Rows

  • Thu: Not sure Yet

  • Fri: Push Press & Push Jerk

  • Sat: Murph Prep

KSCF Notes



In 18 minutes

  • 4 sets of 3 @ 80% 1 RM

  • sets of 2 with remaining time


"Up and Down"

AMRAP 9 mins


Burpee Box Jump (24/20)

Unilateral Clean & Jerk (50/35)

L3: 45/30

L2: 40/25

L1: 35/20

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