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Thursday, December 12th, 2019 WOD

KSCF notes:

  • February, 2020: KSCFaceOff 4!!!

  • Join our KSCF FB group

  • Weightlifting class is canceled until sometime in the New Year.



Good thing we got rid of those plastic clips so we can keep Amy and the rest of you safe!

Strength


Jerk

1 Push Press + 1 Power Jerk

14 mins to build to heavy set


WOD


"Uncle Fester"


20-16-12-8-4

Ring Row

10-8-6-4-3

Sumo Deadlifts (225/155)


*Every min on the minute beginning at 0:00 3 Burpees


L3: 205/135

L2: 185/115

L1: 155/95

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