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Tuesday, April 30th, 2024 WOD

GET YOURSELF A LIMITED EDITION KSCF SHAKER BOTTLE BEFORE IT'S TOO LATE. We have limited quantities and 9 are already gone. We have only 7 Yellow bottles and a bit more than 20 of the dark ones. You can get yours by emailing us or buying one at the Front Desk. They retail at $36.






This Week of Programming

  • Wed: Pendlay Rows

  • Thu: Not sure Yet

  • Fri: Push Press & Push Jerk

  • Sat: Murph Prep


KSCF Notes



WOD


Complete 2 rounds


800-meter run 

40 Squats

30 push-ups 

20 Pull-Ups


Run 400m

10 Strict Pull-Ups

15 Ring Dips

10 Thrusters (115/75)


*Wear a 20/14# vest if you plan to do Murph in a vest 


L3: 95/65

L2: 75/55

L1: 55/35

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