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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

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