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Tuesday, September 19th 2023 WOD

This Week's Programming

  • Wed: Front Squat

  • Thu: Deadlift

  • Fri: Press

KSCF Notes




Skill


Kipping Drills


Strength


Complete 3 Sets


I) 15-30 sec Bottom of Ring Dip Holds

II) 2-4 Skin the Cats


WOD

"17.2"

AMRAP 12 Mins

Complete 2 rounds

50-ft. DB Walking Lunge

16 Toes to Bar

8 DB Power Cleans (50/35)

Then, Complete 2 rounds

50-ft. DB Walking Lunge

16 Bar Muscle-ups

8 DB Power Cleans (50/35)


Etc., alternating between toes-to-bars and bar muscle-ups

every 2 rounds.

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