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Monday, December 19th, 2022 WOD

Check our schedule for our Holiday Cancelations!



This Week's Programming

  • Tue: Press

  • Wed: Kipping and Pull-Up WOD

  • Thu: Cleans and More

  • Fri: Lunges and Gymnastics WOD

KSCF Notes



Strength


Back Squats

Complete 6 Sets

Every 90 seconds

  • 2-3 Reps @ 80%

Then, Using 7 mins complete sets of 1 at 80% or more


WOD


"Club Grindah"

AMRAP 15 mins

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders


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