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Saturday, January 23rd, 2020 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


"Drone Strike"

Buy-in: 20 Burpees

Run 800 meters


Complete 5 Rounds

12 Alt. Hang DB Snatch

9 DB Floor Press

6 Chest-to-Bar Pull-Ups


Row 800 meters

Cash-Out: 10 Burpees

*Optional: Wear 20/14 lb vest

Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25

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