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Tuesday, January 10th, 2023 WOD

Updated: Jan 10

This Week's Programming

  • Wed: Kipping Drills/Endurance WOD

  • Thu: Deadlifts

  • Fri: Strict Pump of Pull-ups & Dips

KSCF Notes




Strength


Squat Endurance


EMOTM for 12 mins


Mins 1-2: 3 Back Squats (80%)

Min 3: 1 Front Squat (75%)

Mins 4-5: 3 BS (80%)

Min 6: off

Mins 7-8: 1 BS (85%)

Min 9: 2 FS (70%)

Min 10: Off

Mins 11-12: 1 BS (85%)


WOD


"Kick Return"

100-75-50

Double Unders

21-15-9

DB Hang C&J (50/35)

L3: 45/30

L2: 40/25

L1: 35/20

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