Tuesday, December 10th, 2019 WOD

Weightlifting Class

If you look at the schedule you will see that we have taken off the WL class for the time being. Attendance has been 2 at most over the last couple of months and we want to revamp this class. We will add it back sometime in the New Year with new purpose.

KSCF notes:

• February, 2020: KSCFaceOff 4!!!

• Join our KSCF FB group

Piotrek, strong like bull 🐂

Strength

Front Squat

5 sets

1 pause @bottom + 2 normal squats

-Build over sets

Then, 1 Max Effort set with 75% of heaviest weight (no more than 25 reps)

WOD

"Slice'n'Dice"

15-12-9-12-15

Cals Row

HR Push-Ups

Box Jumps (24/20)