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Monday, November 20th, 2023 WOD

This Week's Programming

  • Tue: Bench and Chipper

  • Wed: DB Z-Press and Ab Roller

  • Thu: Partner WOD

  • Fri: Limited Programming

KSCF Notes



Strength


Back Squat

  • 2 sets of 10 @ 70%

  • 5 sets of 4 @ 75-80%

    • 1st rep is a 3 sec pause at bottom

WOD


"Quadify"


21-15-9

Box Jumps (24/20)

DB Front Squats

DB Push-Ups


Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25

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