KSCF Notes
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WOD
With a running clock
0-12:00 mins
1 mile run
With Remaining Time
max rds of "Cindy"
12:01-21:00 min
Run 800m
With Remaining Time
9 Hang Squat Clean (115/75)
6 Ring Dips
3 Burpees
21:01-30:00 min
Run 400m
With Remaining Time
9 Ring Rows
12 DB Floor Press (50/35)
15 Wall Balls (20/14)
*Optional: wear 20/14lb vest