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Thursday, June 22nd, 2023 WOD

Special Juneteenth and Pride celebration WOD this Saturday @ 9:30 am.


We'll be holding one solo class this Saturday morning beginning at 9:30 am. Bring any of your friends in for Saturday's workout to join in on the fun. Any guest coming with a member can take the class on us.


This Week's Programming

  • Fri: Accessory Strength

KSCF Notes



Strength


Front Squat

  • 3 sets of 3 @ 75%

-Tempo: 41X

  • 4 sets of 2 @ >75%


WOD


"Mirror Image"

AMRAP 7 Mins

15-12-9-6-3

Overhead Squat

Hang Power Clean

Front Squat


Rx: 115/75

L3: 95/65

L2: 85/55

L1: 75/45

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