Monday, December 16th, 2019 WOD

This Week's Programming

• Tues: Back Squat, challenging short/medium length WOD

• Wed: MU/HSPU drilling, Interval WOD

• Thurs: Snatches, Burner WOD

• Fri: Interval WOD only

KSCF notes:

• Review our schedule to update on the Holiday modifications

• February, 2020: KSCFaceOff 4!!!

• Join our KSCF FB group

• Weightlifting class is canceled until sometime in the New Year.

William, the Observer and Creator

Strength

Clean & Jerk

2 Clean & Jerk reps every set

-Complete 6 working sets beginning first set at 60% 1 RM C&J

WOD

"Full Speed"

21-15-9

DB Thrusters

Burpees

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20