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Thursday, January 18th, 2023 WOD

The CrossFit Open is coming at the end of February where we will perform our annual test of fitness. We've sent some information out about our Friday Night Lights happening Friday's beginning at 5:30 pm. After each workout, we get together for a post-WOD KSCF Social. If you have suggestions please mention it to any of us coaches in class.


On the final week, we plan to get together to go Axe Throwing. You can come to hang or come to throw axes. We have two options to choose from in Everett (more affordable and near Nigh Shift Brewery) or Boston. Check out our Whiteboard survey in the box and let us know if you'd be interested in going to the Everett location with the gang.


Looking forward to these Socials and tests of fitness coming February.


This Week of Programming

  • Fri: Maybe Some Kipping Skills and an interval WOD


KSCF Notes


John vibing his -Don't Worry be Happy- feels


Strength


I) Pendlay Row: 7-7-5-4-4

II) Copenhagen Planks: 4 sets of 30 seconds/side



WOD


"Whisk"


15-12-9

Calorie Row

Burpees over Erg


Rest 3 minutes


AMRAP 4 Minutes

Max Wall Ball Reps (20/14)


*Every time the Wall Ball reps are stopped, complete 3 Burpees

**Your scores are time to complete "Whisk" and total Wall Ball reps

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