Thursday, December 5th, 2019 WOD

KSCF notes:

• This Saturday, December 7th: KSCF BoxGiving. We'll be completing an endurance WOD, having a Potluck with our own KSCFam bringing some cooked goods, Athlete Brewing bringing some NA post-workout beer, and a White Elephant gift exchange. Check your emails to get back and update our Potluck and gift list.

• February, 2020: KSCFaceOff 4!!!

• Join our KSCF FB group

Greg Neal grindin'

Strength

Back Squats

Complete 9 Sets of 3 @ 75%

- Every 90 seconds complete a set

WOD

"Oil Can"

Complete 10 Rounds

3 Back Squats

2 Push Jerk

1 Hang Power Clean

Rx: 185/115

L3: 155/105

L2: 135/95

L1: 115/75