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Tuesday, July 1st, 2025 WOD

  • JJ
  • Jun 30
  • 1 min read

Pull-up Posing Class w/Dani H.



This Week of Programming

  • Wed: Bench Press, Interval WOD w/cleans, push-ups, and squats

  • Thu: RDLs and Ab Wheel, Interval workout w/BJs, rowing and more

  • Fri: 4th of July big workout



KSCF Notes



Strength


Pause Front Squats (on 1st Rep)

  • 3 sets of 3 @ 73%

  • 2 sets of 2 @ 80%


Front Squat

  • 2 Max Rep Sets at 60-68%


WOD


"Screech"


21-18-15

Pull-Ups

Overhead Squats


Rx: 115/75

L3: 105/65

L2: 95/55

L1: 75/45

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