Thursday, January 30th, 2020 WOD

KSCF Notes

• KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am!

• New KSCF Schedule will START THIS WEEK!!! Saturday morning has a 9 am & 10 am class this week and morning classes have been changed for next week

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

KSCF Private FB Group. #jointheparty

Alex getting his TTB on

Strength

Strict Press

In 13 mins

3 sets of 4 @ 65%

2 sets of 3 @ 70%

3 sets of 2 @ > 70%

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: 50/30

L2: 45/25

L1: 40/20