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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.



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


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