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Thursday, March 9th, 2023 WOD

  • Mar 8, 2023
  • 1 min read

This Week's Programming

  • Fri: Open Programming day that is open to requests

KSCF Notes


Early Morning Functional Core

Strength


I) DB Z-Press: 8-6-5-5

II) Push Press

  • 2 sets of 5 @ 65%

  • 3 sets of 5 @ 70%

WOD


"Swan Boat"

18-15-12-9-6

Cals Row

Thrusters (75/55)

L3: 70/50

L2: 65/45

L1: 60/40

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