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Thursday, February 27th, 2020 WOD

KSCF Notes

  • Next week we will test our 1 Rep Maxes and this will continue over 2-3 weeks. We are going to use these numbers and implement much more percentage work with our day-to-day programming. WE STRONGLY RECOMMEND TESTING AND KNOWING THESE NUMBERS FOR FUTURE REFERENCE.

  • Evening classes will be modified in the near future once we lay out our coaching schedule.



I) BB Bench: 5-5-3-3-3-3-2

II) Strict Ring Dips: 4 ME sets (no more than 10 reps)


"Dead Ball"

Complete 5 Rounds

Every 3 minutes

4 Deadlifts (% Based on 1 RM, 60,65,70,75,80)

8 Box Jumps (20/24)

12 Wall Balls (30/20)

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