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Tuesday, September 5th, 2023 WOD

This Week's Programming

  • Wed: Cleans and Medium Length WOD

  • Thu: Accessory Strength w/DB Bench and Curls

  • Fri: Interval WOD with Wall Balls and Running


KSCF Notes


Amy Pop, Lock, & Squattin' it



Strength


Back Squat

  • 4 sets of 2 Tempo reps @ 80% (42X)

  • 4 sets of 3 @ 75% or more


WOD


"Don't Do Me Like That"


AMRAP 10 mins

42 Double Unders

14 Ring Rows

7 Overhead Squats (115/75)


L3: 95/65

L2: 75/55

L1: 65/45


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