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Tuesday, January 30th, 2024 WOD

This Week of Programming

  • Wed: Squat Endurance

  • Thu: Landmine Press and Burner WOD

  • Fri: Hip Bridges, Curls, and medium WOD


KSCF Notes



Sarah building the grip and overall strength

Strength


I) DB Bench Press: 5 sets of 5

II) DB Bird-Dog Row: 4 sets of 6-8/side


WOD


21.1


For time:


1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders


Time cap: 15 min.

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