Thursday, July 16th, 2026 WOD

https://video.wixstatic.com/video/fe6c72_431b57d351fe43469865a7386cdf1e1f/720p/mp4/file.mp4

We all wish to do our Tempo Pull-Ups like this champ!

This Week of Programming

• Fri:  Snatches/ Row, Burpees, DUs

KSCF Notes

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Strength

Tempo Pull-ups (4 sec up, 10 down)

3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

5-3-3

WOD

"Dipping Clean"

AMRAP 11 Minutes

12/9 Ring Dips

9 DB Hang C & J (55/40)

12 Alt. Renegade Rows

L3: 50/35

L2: 45/30

L1: 40/25