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Monday, July 31st, 2023 WOD

This Week's Programming

  • Tue: Deadlifts and a WOD w/running

  • Wed: Interval WOD

  • Thu: Press & Push Press

  • Fri: Hang Cleans and RDLs

KSCF Notes

Rozy and Rousie... Or is it Rosie and Rouzy ?!? 🤔


Kipping and MU Drills


Ring Rows: 5 sets of 3-5 reps


"Thruster Over and Under"

For Time:

10 Thrusters (135/85)

10 Double Unders

5 Ring MUs (BMU if needed)

8 Thrusters

20 Double Unders

4 Ring MUs

6 Thrusters

30 Double Unders

3 Ring MUs

4 Thrusters

40 Double Unders

2 Ring MUs

2 Thrusters

50 Double Unders

1 Ring MUs

L3: 115/75

L2: 105/65


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