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Tuesday, February 21st, 2023 WOD

  • Feb 20, 2023
  • 1 min read


This Week's Programming

  • Wed: Rope Climbs & endurance workout

  • Thu: Accessory Strength and a Tabata WOD

  • Fri: CrossFit Open 23.2

KSCF Notes



Skill


Kipping Ring Dips


Strength


Complete 4 Sets

Ia) Alt. DB Bench Press: 6-8/arm

Ib) Max Effort Kipping Ring Dips

IIa) Pistol Squats: 6-8/leg

IIb) Explosive step-ups: 8-10


WOD


"Master the Midi-chlorians"


In 10 minutes

12 Box Jumps (24/20)

25 Deadlifts (@ 55% 1 RM)

12 BJ

20 DL (65%)

12 BJ

15 DL (75%)

12 BJ

10 DL (85%)

12 BJ

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