Wednesday, April 3rd, 2024 WOD

This Week of Programming

• Thu: Not Lunges. Prob some DB Rows and something else.

• Fri: Bench Press

KSCF Notes

• Get our 2024 CrossFit Open Tee today!!

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

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WOD

"Like a Pizza Pie"

AMRAP 8 Mins

8 KB Cleans/arm (53/35)

4 KB Thrusters/arm

*Can break clean and thruster reps/sets up however you see fit

** EMOTM starting at 1:00 - 50' KB Front Rack Carry

Strength

Complete 4 GIANT Sets

I) Weighted Hip Bridges: 5-10

II) DB Reverse Flyes: 8-12

III) Bench Planks: 30-45 seconds