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Tuesday, April 11th, 2023 WOD

This Week's Programming

  • Wed: Murph-prep

  • Thu: KSCF FaceOff workouts

  • Fri: Accessory Strength


KSCF Notes




Strength


Front Squat

  • 3 sets of 3 @ 70%

    • Tempo: 40X

  • 5 sets of 1 @ 80-85%

WOD


"Bolt"

Complete 4 Rounds

15 Kettlebell Swings (53/35)

7 Burpee Box Jump Overs (24/20)

*Every 90 Seconds that Pass: 1 KB Turkish Get-up

L3: 44/26

L2: 35/18

L1: 26/10

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