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Monday, December 7th, 2020 WOD

This Week's Programming


  • Tue: Bar/MU Drills

  • Wed: Deadlift

  • Thurs: Interval WOD

  • Fri: Cleans


KSCF Notes

KSCF Private FB Group.



Strength

Back Squat


2 sets of 5 @ 75%

2 sets of 3 @ 80 %

2 sets of 1 @ 85%

1 set of 1 @ >85%


WOD

"Clock Game Remix"


Complete 6 Rounds

6 Devils Press (40/25)

12 Pull-Ups


*Starting at 0:00 and every 2 mins that pass: 8 DB Front Rack Alt. Lunge


L3: 35/20

L2: 30/15

L1: 25/10

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