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Thursday, August 31st, 2023 WOD

Labor Day Schedule

This weekend our schedule will be modified due to Labor Day. Classes on Friday evening and Monday will be canceled. Check out our schedule to see the live changes.

The facility will only be open from 10 am to 4 pm on Monday the 4th.

This Week's Programming

  • Fri: Step-Ups & Ab Rollouts

KSCF Notes

Nyah making this rope look like a 5' climb 💪


Push Press

  • 3 sets of 4 @ 78%

  • 2 sets of 3 @ 83%

  • 2 sets of 1 @ >83%


"Baking Brown Bread"

Buy-in: 30 Burpees

AMRAP 15 minutes

2 Rope Climbs

12 Ring Dips

10 DB Hang Squat Cleans (50/35)

12 V-Ups

Cash-Out: 15 DB Burpees

L3: 45/30

L2: 40/25

L1: 35/20

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