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Monday, January 15th, 2024 WOD

This Week of Programming

  • Tue: Front Squat & Back Squat Strengthdurance and CF Open Prep-WOD

  • Wed: HS & HSPU and Open Prep=WOD

  • Thu: Pendlay Rows & Core

  • Fri: Maybe Some Kipping Skills and an interval WOD


KSCF Notes



Nyah Split Jerking


Strength


Split Jerk

  • 3 sets of 3 @ 70%

  • 2 sets of 2 @ 78%

  • 2 sets of 1 @ desired load


WOD


"Smooth Jazz"


Complete 4 rounds

16 Alt. Renegade Row (55/40)

30 Double Unders


*Time Cap 10 minutes


L3: 50/35

L2: 45/30

L1: 40/25

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Saturday, June 15th, 2024 WOD

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