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Monday, January 6th, 2020 WOD

This Week's Programming

  • T: MU Drills, WOD with MUs in it

  • W: Front Squat, Sprint WOD

  • Th: Strict Press, mystery WOD

  • F: Cleans, Free WOD-day



KSCF Notes

  • Saturday, 1/11 and Sunday, 1/12 there will be construction inside KSCF. Class on 1/11 at 10 am will be held. NO CLASS ON 1/12 AND THE BOX WILL BE CLOSED FOR THE MAJORITY OF THE DAY DUE TO THIS CONSTRUCTION.

  • KSCFaceOff email, respond to the email if you'd like to be part of it. Deadline to respond is 1/12/20

  • New KSCF Schedule will come out hopefully by month's end. An email will be sent out when it has been finalized.



Our first ever KSCFaceOff After-Photo. Are YOU signing up this year?!?

Strength


1 Snatch + 1 Hang Snatch

In 16 minutes complete 8 sets finding technical 1 rep of complex


WOD


"Sure"


10-9-8-7-6-5-4-3-2-1

DB Alt. Renegade Row

DB Box Step-Ups (24/20)


Rx: 40/25

L3: 35/20

L2: 30/15

L1: 25/10


*Last completed 6/19/18


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