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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.

Strength


Back Squat

5-5-5-5-5

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

Alt Goblet Pistols

  • Immediately after BS Set, 8 alternating reps

WOD


"Lavoro Duro"


Complete for time:

15/12 Cal Row

8-6-4-2

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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