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Tuesday, January 3rd, 2023 WOD

This Week's Programming

  • Wed: Rowing & Step-Ups

  • Thu: HS work and Sumo DL Strength

  • Fri: Strict DB Press

KSCF Notes


Rope Climbs



In 8 minutes build to heavy 2 Rep Clean

Rest for 3 minutes then,

EMTOM for 6 minutes starting at 65% 1 RM Clean

  • 1 Power Clean + 2 Front Squats + 1 Clean


"Ring Around the Bar"

Complete 5 Rounds

7 Hang Power Cleans (155/105)

8 Ring Dips

*EMOTM starting at 0:00, 30 Double Unders

L3: 135/95

L2: 115/85

L1: 95/65

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