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Monday, Martin LUther King Jr Day, January 16th, 2023

This Week's Programming

  • Tue: Bench Press

  • Wed: Kipping HSPU and Open Prep WOD

  • Thu: Murph Prep WOD

  • Fri: Strict Press

KSCF Notes



WOD


"MLK"

For Time (with a Partner) one working at a time

Buy-In:

15 Burpees Over Partner

Then, 2 Rounds of:

19 Snatches (95/65 lb)

29 calorie Ski Erg

Then, 2 Rounds of:

19 Thrusters (95/65 lb)

55 calorie Assault Air Bike

Then, 2 Rounds of:

19 Clean-and-Jerks (135/95 lb)

63 calorie Row

Then, 2 Rounds of:

19 Deadlifts (135/95 lb)

86 Double-Unders


Finally, 2 Rounds of:

35 Push-Ups

39 Sit-Ups


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