top of page
Search

Monday, December 11th, 2023 WOD



This Week's Programming


  • Tue: Deadlifts: safe your hands today for tomorrow's WOD. TTB today

  • Wed: Interval: & Pull-ups today in a "Cindy" WOD

  • Thu: Hang Power Cleans

  • Fri: Ring Dips & DB Curls for Strength


KSCF Notes


Gotta hit our Stavy depth today to shape the Booty-Hams


Strength


Box Squat

  • 5 sets of 5 starting at 70%

  • squat below parallel to a box, stop on the box, then squat up


WOD


"Club Grindah"


AMRAP 15


15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders


143 views0 comments

Recent Posts

See All

Comments


bottom of page