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Saturday, January 16th, 2021 WOD

Core Breathing & Activation Clinics

This Sunday the clinics will be sign-up on the schedule. We are trying to prepare the size of the class for the Forward Spine and Sports friends. Please sign-up if you plan to attend. There will be no class this Sunday but there will be programming posted here.

KSCF Notes

KSCF Private FB Group.


"Last Meal"

In Teams of 2

100 Double Unders

80 Thrusters (95/65)

60 Sit-Ups

40 Chest-to-Bar Pull-ups

75 Double Unders

60 Thrusters (115/75)

45 Sit-Ups

30 Pull-Ups

50 Double Unders

40 Thrusters (135/85)

30 Sit-Ups

20 Strict Pull-Ups

Rx: 95/65, 115/75, 135/85

L3: 75/55, 95/65, 115/75

L2: 65/45, 75/55, 95/65

L1: 55/35, 65/45, 75/55

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