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Thursday, January 25th, 2024 WOD

This Week of Programming

  • Fri: Ring Rows and Core w/ ascending C&J ladder

KSCF Notes

Look at these Turkish cuties!


I) Ring Dips: 7-7-5-4-4

II) DB Seated Reverse Flyes: 4 sets of 7-9


“Doctor’s Orders”

Complete 3 Rounds:

50 Air Squats

35/27 Pushups

20/15 Calorie Row

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Saturday, July 20th, 2024 WOD

KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you


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