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Monday, August 14th, 2023 WOD

This Week's Programming

  • Tue: Clean Complex

  • Wed: Endurance WOD (Rain on Tuesday pushed this back)

  • Thu: Bench Press

  • Fri: Back Squat

KSCF Notes



  • 3 sets of 2 @ 75-80%

  • 3 sets of 2 @ >80%


"Spinach Power"

AMRAP 9 mins

14 Toes to Bar

20 KB Swing

50' 1-Arm Overhead Walking KB Lunge

Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/10

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