This Week of Programming
Fri: Accessory Strength, 13 min BB and HSPU WOD
KSCF Notes
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Strength
Push Jerk
3 sets of 2 @ 78%
2 sets of 2 @ 83%
2 sets of 1 @ Heaviest SUCCESSFUL load
WOD
"Hamster Wheel"
AMRAP 10 minutes
8 Devil's Press (45/30)
6, 20m Shuttle Runs
6, 20m Farmers Carries
16 Floor Press
*Reduce 2 reps every Round completed
Eg: Round 2 reps = 6-4-4-12
** If 3 full rounds are completed, start over from the beginning as written
L3: 40/25
L2: 35/20
L1: 30/15
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