Thursday, November 12th, 2026 WOD

Aldo de Cesare

This Week of Programming

• Fri:  Back Squats/ AMRAP w/DUs, Push-up to Ren. Row, Sit-ups

KSCF Notes

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WOD

"Coast"

AMRAP 3 mins

Buy-In: 21/18 Cal Row

AMRAP

9 Burpees 

12 Kettlebell Swings (53/35)

rest 3 mins

AMRAP 3 mins

Buy-In: 18/15 Cal Row

AMRAP

9 Burpees 

12 Kettlebell Swings (53/35)

rest 3 mins

AMRAP 3 mins

Buy-In: 15/12 Cal Row

AMRAP

9 Burpees 

12 Kettlebell Swings (53/35)

rest 3 mins

AMRAP 3 mins

Buy-In: 12/9 Cal Row

AMRAP

9 Burpees 

12 Kettlebell Swings (53/35)