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Monday, December 4th, 2023 WOD

We can't wait for this coming Saturday's Boxgiving, 12 Days of Fitness WOD, Potluck, and Gif Exchange!


The warm-up begins at 9:45 and we'll run heats as needed. Fill out the spreadsheet if you're bringing some food or going to be part of the gift exchange. You can bring your friends or anyone who can do the workout and be part of the class for free.


We hope to continue to strengthen our current KSCFam relationships and forge new ones.


KSCF Notes



Strength


Snatch Grip Sotts Press

  • 3 sets of 3 @ 30-45% 1 RM

Hang Snatch w/ 2 sec Pause @ catch position

  • 3-3-2-2-2 starting at 60% and building as desired

WOD


"Slice'n'Dice"

15-12-9-12-15

Cals Row

HR Push-Ups

Box Jumps (24/20)

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