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Thursday, January 14th, 2023 WOD

This Week's Programming

  • Fri: Ring Dips & DB Curls for Strength


KSCF Notes



Byron with glasses off.

Strength


Hang Power Cleans: all sets are done without dropping bar

  • 3 sets of 3 @ 65-70% 1 RM Clean

  • 4 sets of 2 @ 75%-85% 1 RM


Complete in 18 mins


WOD


"Arsenic Box"


21-15-9

Alternating Box Step Overs (24/20) (BW)

Sit-Ups

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