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Wednesday, December 16th, 2020 WOD

KSCF Notes

KSCF Private FB Group.


This Week's Programming

  • Thur: Pull-Up/Muscle-Up Skill-Drill

  • Fri: Bench Press



Strength/Skill

Snatch


2 Sets of 3 Hang Power Snatch @ 70%

3 sets of 2 Hang Power Snatch @ 75%

3 sets of 1 Snatch @ 80-85%


WOD

"Proserpina"


AMRAP 12 Minutes


2 DB Turkish Get-Up/arm (40/30)

6 Deadlifts (265/175)

26 Double Unders


L3: 245/145

L2: 225/125

L1: 185/105

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