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Wednesday, April 12th, 2023 WOD

This Week's Programming

  • Thu: KSCF FaceOff workouts

  • Fri: Accessory Strength


KSCF Notes



WOD


Complete 2 Rounds

15 Thrusters (95/65)

6 Muscle-Ups

55 Double Unders

Then, Complete 1 Round (2 rounds for advanced level)


30 Wall Balls (20/14)

15 C2B Pull-Ups

30/22 Push-Ups


Then, Complete 2 Rounds

9 Thrusters (115/75)

15 Pull-Ups

20/15 Push-Ups

45 Double Unders

*Accumulate 1.5 miles of Running before finishing the workout (every 400m is 1 rep)

** Must complete Movements/Reps in order as written


480/454 total reps plus running distance


Time Cap = 37 mins


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