Monday, January 11th, 2021 WOD

This Week's Programming

  • Tue: HS Drills/Endurance WOD

  • Wed: Snatch

  • Thu: MU & Kipping drills

  • Fri: Wild Card Day

KSCF Notes

KSCF Private FB Group.


Front Squats

6sets x 3: 3sec eccentric every rep

- 90 secs rest


"Laundry Bag"

Complete 4 Rounds

10 Overhead Squats (135/95)

6 Muscle-Ups (alternate each round)

5 Bar Over Burpees

L3: 115/75

L2: 95/65

L1: 75/55

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Saturday, January 16th, 2021 WOD

Core Breathing & Activation Clinics This Sunday the clinics will be sign-up on the schedule. We are trying to prepare the size of the class for the Forward Spine and Sports friends. Please sign-up if

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