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Tuesday, January 9th, 2024 WOD



Nyah always smiling


Travis' Week of Programming

  • Wed: Gymnastics Strength

  • Thu: Cleans

  • Fri: Accessory Strength


KSCF Notes




Strength


Back Squat


Every 90 seconds

  • 7 x 3 - building every 90 seconds:

    • 70%, 70%, 75%, 75%, 80%, 80%, 80%+


WOD


"Hand Warmers"


Every 3 minutes x 5 rounds

25/18 cal row

10 KB Swings (53/35)


L3: 44/26

L2: 35/18

L1: 26/10

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