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Tuesday, January 14th, 2020 WOD

KSCF Notes

  • KSCF FaceOff Date email will be sent out soon

  • New KSCF Schedule will come out hopefully by month's end. An email will be sent out when it has been finalized.

"Murph" prep today!!


Back Squats

- Every 90 seconds for 12 mins

Sets 1-3: 65% for 5 Reps

Sets 4-6: 75% for 3 reps

Set 7 & 8: > 75% for 1 rep



1200 m Run (1500 m Row or 2k Bike)


Complete 6 rounds

25 Air Squats

12 Pull-Ups

12 DB Neutral Grip Floor Press

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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