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Monday, January 9th, 2023 WOD

This Week's Programming

  • Tue: Squat Strength Endurance

  • Wed: Kipping Drills/Endurance WOD

  • Thu: Deadlifts

  • Fri: Strict Pump of Pull-ups & Dips

KSCF Notes


Happy Monday from Stavy & Vicky!!

Strength


Jerk


3-3-3-2-2-2


*Starting at 75% attempting to build in weight across the sets.


WOD


Every 4 Minutes for 16 minutes

10 Box Facing Burpee BJO (24/20)

5 Hang Squat Snatch (95/65)

10 Toes to Bar

5 Push-Ups

L3: 75/55

L2: 65/45

L1: 55/35


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