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Tuesday, May 28th, 2024 WOD


This Week of Programming

  • Wed: Back Squats

  • Thu: Strict HSPU and HS Walking skill

  • Fri: Open Programming Day

Today's Gymnasty Work

HS (HSPU, HS walking, and pirouettes) Partner WOD tonight!

KSCF Notes


"Attack the Oar"

AMRAP 12 Minutes

16 Wall Balls (30/20)

8 Hang Cleans (155/105)

16/12 Calorie Row

L3: 135/85

L2: 115/75

L1: 95/65


I) Barbell Row: 10-10-5-5-3-3

II) Partner Leg Throws: 4 sets of 10-20 reps

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