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Thursday, November 21st, 2019 WOD

KSCF Questionnaire

Over the last two days I've sent out a couple emails with respect to some KSCF events and updates coming to KSCF. I also sent out a questionnaire for all members to fill out. Please take a moment to check your emails or our FB group and answer the questions.



KSCF Dates to Remember

  • November 23rd: Turkey Throwdown competition in Smithfield, RI. Come cheer us on!!

  • December 7th: KSCF BoxGiving. We'll be completing an endurance WOD, having a Potluck with our own KSCFam bringing some cooked goods, Athlete Brewing bringing some NA post-workout beer, and a White Elephant gift exchange

  • February, 2020: KSCFaceOff 4!!!



Strength


1 Power Clean + 1 Hang Squat Clean


Complete 6 sets across 12 minutes, building in weight


WOD


"Blitz"


On the 4:00 x 4 Rounds:

15 Kettlebell Swings (53/35)

12 Hang Power Cleans (155/105)

9 HSPU


L3: 44/26, 135/95

L2: 35/18, 115/75

L1: 26/18, 95/65

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