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
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