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.
Strength
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
WOD
"Shwimmy"
1200 m Run (1500 m Row or 2k Bike)
Then,
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