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Tuesday, September 10th, 2024 WOD


Old photo strong team led by StrongBi


This Week of Programming

  • Wed: 9/11 Tribute WOD

  • Thu: Accessory Strength and Threshold couplet

  • Fri: Open Day of Programming as of now


KSCF Notes



Strength


Pause Bench Press


1st Rep Pause at Bottom for 2 sec

  • 3 sets of 3 starting at 73% and climb


Bench Press

  • 4 sets of 2 building to heaviest load


WOD


"For the Push"


Complete 4 Rounds

4 Ring Muscle Ups

8 Floor Press (55/40)

15 Cal Row


L3: 50/35

L2: 45/30

L1: 40/25

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