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Monday, March 13th, 2023 WOD

This week we have a Nor'easter coming through and creating a Bomb Cyclone. This may affect our schedule on Tuesday afternoon through Wednesday morning. Keep your eyes peeled to the live schedule, this WOD page, as well as our private FB group to be kept up to date about how we adapt to the storm.

This Week's Programming

  • Tue: Snatch Complex and Shorter Murph WOD

  • Wed: Accessory Strength

  • Thu: Interval WOD

  • Fri: Deadlifts

KSCF Notes


Front Squats

  • 3 sets of 3 @ 70% w/ 2sec pause @ bottom

  • 3 sets of 2 @ 80%

  • 2 sets of 10 @65%



AMRAP 12 minutes

10 DB Cleans

5 DB Push Jerk

10 Burpee Box Jumps (24/20)

5 Muscle Ups

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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