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Tuesday, January 17th, 2023 WOD

Updated: Jan 18

This Week's Programming

  • Wed: Kipping HSPU and Open Prep WOD

  • Thu: Murph Prep WOD

  • Fri: Strict Press

KSCF Notes



Strength


Bench Press

Complete 3 Rounds of these Cycles

5-3-1 Rep Cycles

Cycle 1

75% - 78% - 82%

Cycle 2

78% - 82% -86%

Cycle 3

80% - 86% - >86%



WOD


“Doctor’s Orders”

3 Rounds:

50 Air Squats

35 Pushups

20/15 Calorie Row

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