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Tuesday, November 29th, 2022 WOD

If you're looking for a new jump rope RPM is having a big discount ending Monday night. You can find their webpage here.

This Week's Programming

  • Wed: HS and Kipping HSPU Drills

  • Thu: Bench and Row accessory

  • Fri: Back Squats

KSCF Notes

Did Neeko get his chin over the bar?!? 🧐


I) Strict Ring Pull-Ups

  • 2 sets of max Rep

  • 3-3-2

II) 1/2 Kneeling DB Shoulder Press

  • 8-8-5-5



Complete 4 Rounds

6-8 Muscle-Ups

10 Deadlifts (245/165)

8 Burpees

L3: 225/155

L2: 185/135

L1: 155/105

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