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Thursday, December 7th, 2023 WOD

This Week's Programming

  • Fri: Bench Press and 3 Round Shmedium Triplet

  • Sat: 12-Days & Potluck!!

KSCF Notes

High Amy 👋


Rope Climbs


I) BB Weighted Hip Bridges: 4 sets of 10

II) Kneeling Landmine Rotations: 4 sets of 10-16



AMRAP 9 mins

2 Rope Climbs

8 Devil's Press (50/35)

10 Sit-Ups

L3: 45/30

L2: 40/25

L1: 35/20

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