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Tuesday, The 4th of July, 2023

Only 10:15 am class today.

This Week's Programming

  • Wed: Pendlay Row & Dips

  • Thu: Clean & Jerk Complex

  • Fri: Front Rack Reverse Lunges and some Beach Curls

KSCF Notes



Complete 7 Rounds

4 Cleans (225/135)

17 Push-ups

After the completion of all 7 rounds, complete 76 Wall Balls (20/14)

After Completion of Wall Balls complete 247 Double Unders or Single Unders

*can be done in partners with one partner working at a time

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