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Mystery Monday, March 18th, 2024 WOD

Jon F hitting some luscious lunges

This Week of Programming

  • Tue: Front Squats & MU WOD

  • Wed: Interval conditioning

  • Thu: HS Drills, Press, and a little burner WOD

  • Fri: Snatch Complexes

KSCF Notes


Pause below the knee Deadlift

  • Every 90 seconds

  • 4 sets of 3 starting at 70%

Dead Stop DL

  • 3 sets of 3 continuing to build to heavy load


"Supah Slicing"

Complete 4 Rounds

18/12 Push-Ups

35 Double Unders

15 Sit-Ups

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