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Thursday, January 16th, 2025 WOD





This Week of Programming

  • Fri: Short-Medium WOD then Accessory Strength



KSCF Notes


Strength


Single Leg Weighted Hip Bridges

  • 4 sets of 6-10/leg


WOD


"Samsonite"


AMRAP 4 mins

8 Toes to Bar

50-foot DB Front Rack Walking Lunge (50/35)

8 Pull-ups


rest 4 mins


AMRAP 4 mins

8 Toes to Bar

50-foot DB Front Rack Walking Lunge (50/35)

8 Pull-ups


rest 4 mins


AMRAP 4 mins

8 Toes to Bar

50-foot DB Front Rack Walking Lunge (50/35)

8 Pull-ups


L3: 45/30

L2: 40/25

L1: 35/20

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