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Thursday, January 4th, 2024 WOD

This Week's Programming

  • Fri: Gymnastics EMOTM work capacity strength


KSCF Notes


MM on her DL💪

Strength


Deadlift

  • 4 sets of 3 reps @ 75% w/pause at bottom of the kneecap

  • 2 sets of 10 at desired Load



WOD


"Building Humor"


AMRAP 13 minutes


18/14Calorie Row

8 DB Hang Squat Cleans (50/35)

200' Farmers Carry


*Every time DBs are dropped during any point of the carry, 3 burpees


L3: 45/30

L2: 40/25

L1: 35/20

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