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Monday, August 21st, 2023 WOD

This Week's Programming

  • Tue: Deadlift & Luisa WOD

  • Wed: Interval WOD w/running

  • Thu: Accessory Strength

  • Fri: Ring Dips and Butt Building

KSCF Notes


Kipping and MU drills

I) Strict Pull-Ups w/ 2 sec pause @ top: 3-3-3

II) Strict Chin-Ups: 3 sets of 2-5 reps


"Ka Chow!"


Bar or Ring MU

30 Double Unders

DB Clusters (50/35)

L3: 45/30

L2: 40/25

L1: 35/20

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