Thursday, March 12th, 2020 WOD

KSCF Notes

• All classes will be on as scheduled through the COVID-commotion

• We will be adding evening classes to the schedule very soon.

• KSCField Day coming this spring

• "Murph" Memorial Day WOD at KSCF

KSCF Private FB Group.

The Open, t-minus 7-months...

Strength

Ia) Eccentric Strict Pull-Ups: 5x2

Ib) Weighted Center Plank: 4x30 secs

WOD

"Waxing"

Every 3 minutes for 12 minutes (4 rounds)

25 Double Unders

12 DB Hang C&J (6 on one side then 6 on the opposite)

6 Burpees over DB

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20