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Tuesday, June 18th, 2024 WOD

Join us this Wednesday, Juneteenth to celebrate the freedom from slavery and support our local black and marginalized community. We will be completing this challenging workout for those who have and still are being affected by prejudice.


Follow our QR below to support our local youth led institution, Bikes Not Bombs.




This Week of Programming

  • Wed: JUNETEENTH

  • Thu: Gymnastics strength & short conditioning workout

  • Fri: Snatches & medium length Triplet


KSCF Notes



Strength


Pause Front Squats @ Bottom


Pause on first 2 reps for 2 sec

  • 4 sets of 3 starting at 60% and building


Front Squats

  • 2 sets of 8-10 @ 60%


WOD


"Moving the Earth"


AMRAP 11 minutes


1-3-5-7-9-11...


Cal Row

Floor Press (55/40)

Chest to Bar Pull-Ups

Double Unders


L3: 50/35

L2: 45/30

L1: 40/25

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