This Week's Programming
Fri: BB Row and Curls
KSCF Notes
Shoe Donations. Bring in your used shoes to drop-off outside our box.
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Strength
Overhead Squats
12 minutes to complete
sets of 3, Tempo: 4-2-X
WOD
"Pullulate"
Complete 3 Rounds
15 Deadlift (225/155)
10 Alt. Renegade Row (50/35)
15 Toes to Bar
Deadlift
L3: 205/135
L2: 185/115
L1: 155/105
Row L3: 45/30
L2: 40/25
L1: 35/20