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Tuesday, February 28th, 2023 WOD

ALL CLASSES ON AS SCHEDULED AS OF NOW.


Send me some ideas for FNL afterparty this week. It's the last week and we need to go out in style.


This week is our last week of this setup of programming and then we get back to crushing weights'n'WODs.


This Week's Programming

  • Wed: Endurance workout

  • Thu: Partner WOD and maybe something else

  • Fri: CrossFit Open 23.2

KSCF Notes


Strength


I) Pendlay Row: 5 sets of 5 building in weight

II) BB or Ab Rollouts: 4 sets of 6-8


WOD


"Nerve Sack"

AMRAP 16 Minutes

100 Double Unders

15 Toes to Bar

10 Alternating Pistols

10 Hang Power Cleans (185/115)

15 Pull-Ups

L3: 155/105

L2: 135/95

L1: 115/75

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