Thursday, December 17th, 2020 WOD

KSCF is open Today!

Check the CAC website or IG handle to be updated if the facility will be closed anytime outside of our regular hours. An email was sent out to members about Thursday's particular schedule.

KSCF Notes

KSCF Private FB Group.

This Week's Programming

  • Fri: Bench Press


PU/MU Skill

10-12 mins of play


Complete 4 sets of Strict PU/MU

1-5 reps



Complete for Time:

21 Burpees Over Bar

15 Front Squat (135/85)

9 Push Jerk

15 Burpees Over Bar

12 Front Squat (155/105)

6 Push Jerk

9 Burpees Over Bar

9 Front Squat (175/115)

3 Push Jerk

L3: 115/75, 135/85, 155/105

L2: 95/65, 115/75, 135/85

L1: 65/45, 95/65, 115/75

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