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Thursday, August 17th, 2023 WOD

This Week's Programming

  • Fri: Back Squat


KSCF Notes


Justin the Champion CrossFitter


Strength


Bench Press

  • 3 sets of 3 @ 75-80% (2 sec pause @ bottom of 1st rep)

  • 3 sets of 2 building

  • 2 sets of 5 rep Max for day

WOD

"Head, Shoulders, Arms & Calves..."

AMRAP 12 Minutes


24 Double Unders

12 Pull-Ups

12 HSPU

48 Single Unders

12 Chest to Bar PUs

4 Wall Walks

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