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Tuesday, June 13th, 2023 WOD

This Week's Programming

  • Wed: Interval WOD

  • Thu: Ring Dips and Pull-Ups

  • Fri: Deadlifts

KSCF Notes

Mel B.


Back Squat


  • starting at 75% and trying to build to heaviest 5 rep weight

Alt Goblet Pistols

  • Immediately after BS Set, 8 alternating reps


"Lavoro Duro"

Complete for time:

15/12 Cal Row


Humanmakers (50/35)

*Humanmakers follow every set of rowing cals. 4 total rounds to complete the WOD.

L3: 45/30

L2: 40/25

L1: 35/20

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