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Monday, June 12th, 2023 WOD

This Week's Programming

  • Tue: Back Squat and maybe some Pistols

  • Wed: Interval WOD

  • Thu: Ring Dips and Pull-Ups

  • Fri: Deadlifts

KSCF Notes


Jerk Complex

Every 90 Seconds for 4 Sets

2 Push Press + 1 Jerk

Then, Every 90 Seconds for 4 sets

1 Push Press + 1 Push Jerk + 1 Split Jerk



AMRAP 9 minutes

11 Hang Squat Snatch (95/65)

7 Burpees Over Bar

L3: 85/55

L2: 75/45

L1: 65/35

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