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Thursday, December 22nd, 2022 WOD

  • Fri: Lunges and Gymnastics WOD

KSCF Notes




Strength


Power Clean

EMOTM for 9 mins

Mins 1-3: 2 reps @ 75%

Min 4: Rest

Mins 5-9: 1 Rep building to heavy Single

Then, using 7 minutes: use 70% of 1 Rep above

  • 1 Power Clean + 1 Hang Clean

WOD


"Lords A-Leapin' "

Complete 5 Rounds

7 Burpee Box Jump Overs (24/20)

12 1-arm DB Hang C&J (50/35)

*1-minute rest

L3: 45/30

L2: 40/25

L1: 35/20

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