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Tuesday, January 23rd, 2024 WOD

This Week of Programming

  • Wed: Deadlift and Burner WOD

  • Thu: Dips and DB Flyes with semi-Murph WOD

  • Fri: Ring Rows and Core w/ ascending C&J ladder

KSCF Notes

Cute Couple💞



1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

12-min Time Cap

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20



  • 3 sets of 3 @ 75% (4 sec eccentric from top)

  • 3 sets of 2 @ 75% or more

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