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Monday, June 26th, 2023 WOD

Fourth of July Schedule Changes

Next week we will have schedule changes due to the US of A's Birthday. The facility hours are also modified on Monday and Tuesday. Monday is 8 am - 6 pm while Tuesday's hours are 10 am - 4pm. We have made changes to our live schedule already and there may be a couple of more schedule changes with classes added or times modified but for the most part it is accurate. Take a look and keep your Beach Bodies rockin'!

This Week's Programming

  • Tue: HS and HSPU skillz

  • Wed: Bench Press

  • Thu: Interval WOD

  • Fri: Pull-ups and probably something else

KSCF Notes

2023 Juneteenth-PRIDE WOD Team



Every 90 seconds for 6 sets

1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Snatch

Then, in 7 minutes find a heavy:

Hang Power Snatch



Complete 8 Rounds

3 Snatch (70% 1 RM)

6 Burpees

9 Wall Balls (20/14)

Time Cap: 15 mins

L3: 65%

L2: 60%

L1: 55%

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