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Mystery Monday, December 12th, 2022 WOD

Weightlifting classes begin tomorrow!!


This Saturday we're going to do our 12-days of Fitness workout in Saturday's classes. It will set you up for the Saturday's you always love to have!


KSCF Notes



Strength


Floating Deadlifts

  • 3 sets of 5 @75%

Deadlift

  • 1 set of 10 @ 70%

  • 2 sets of 3 @ 80-85%

WOD


"Speeder"

(formally called Full Speed but same name used for different WODs)

21-15-9

DB Thrusters

Burpees

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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