This Week of Programming
Tue: Snatch, KB and burpee WOD
Wed: Deadlifts, 18 Min AMRAP w/ run, DL, & more
Thu: Gymnasty Play
Fri: Bench Press
KSCF Notes
Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.
Donate to BAGLY to support our local youth led LGBTQ+ community
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Shoe Donations. Bring in your used shoes to drop-off outside our box.
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Strength
Pause Front Squats (2 sec @ bottom)
4 sets of 2 @ 75% (90 sec rest)
3 sets of 6 @ 65-70%
WOD
"Sell It"
AMRAP 9 mins
10 Pull-ups
12 Thrusters (115/75)
L3: 95/65
L2: 85/55
L1: 75/45
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