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Tuesday, November 21st, 2023 WOD

Thanksgiving Schedule


We have a modified schedule this week due to the Holiday. The box hours will be modified as well as the schedule. Our live schedule is up to date for classes.


Here are the CAC hours when the box is open as well.

  • Wednesday: 5:30 am - 7 pm

  • Thursday: 8 am - 12 pm

  • Friday: 10 am - 4 pm


This Week's Programming

  • Wed: DB Z-Press and Ab Roller

  • Thu: Partner WOD

  • Fri: Limited Programming

KSCF Notes


Luke Spotting J-Hem

Strength


Bench Press

  • 4 sets of 3 @ 75% (1st rep pause at bottom for 2 sec)

  • 3 sets of 5 at desired load


WOD


"Twister"


AMRAP 12 mins


50 Double Unders

40 Air Squats

30 DB Cleans

20 Burpees

10 DB Push Jerk


Rx: 45/30

L3: 40/25

L2: 35/20

L1: 30/15

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