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Monday, January 29th, 2024 WOD

All Classes are on!

This Week of Programming

  • Tue: DB Bench and DB Row + Open WOD

  • Wed: Squat Endurance

  • Thu: Landmine Press and Burner WOD

  • Fri: Hip Bridges, Curls, and medium WOD

KSCF Notes


Clean & Jerk

Every 2 mins for 4 sets

  • 2 C&J @ 75% 1 RM

Every 90 seconds for 4 sets

  • 1 C&J building in weight as desired



AMRAP 10 mins

50' Walking Lunges (55/40)

10 DB Cleans

5 Muscle Ups

L3: 50/35

L2: 45/30

L1: 40/25

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