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Thursday, March 5th, 2020 WOD

1 RM Testing Schedule


This week we will begin testing our 1 RM in various lifts. This will progress over a period of several weeks. PLEASE TAKE THE TIME TO FIND YOUR 1 RM SO YOU CAN USE THESE IN OUR FUTURE PROGRAMMING.


Fr: Bench Press 1 RM



KSCF Notes

  • This Saturday we will begin our member-led skills sessions!! 11 am on Saturday will be a rowing session led by Neeko. Check our private FB group or the whiteboard in the box to learn more.

  • Evening classes will be modified in the near future once we lay out our coaching schedule.




Ready for your 1 RM Deadlift?!?

Strength


Deadlift


In 15 minutes, find 1 RM



WOD


"Twistin' "


AMRAP 7 mins

9 DB Hang Power Cleans

6 DB Push Jerk

30 Double Unders


Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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