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Wednesday, December 20th, 2022 WOD


Jason and Onur ready to lunge it


This Week's Programming

  • Wed: Kipping and "Cindy"-style Interval WOD

  • Thu: Cleans and More

  • Fri: Lunges and Gymnastics WOD

KSCF Notes


Strength


Press

  • 4 sets of 5-6 @75%

  • 4 sets of 2 @>75%

WOD


"Highway"

21 Burpees Over Bar

15 Front Squat

9 Push Jerk

15 Burpees Over Bar

12 Front Squat

6 Push Jerk

9 Burpees Over Bar

9 Front Squat

3 Push Jerk

Rx: 135/85, 155/105, 175/115

L3: 115/75, 135/85, 155/105

L2: 95/65, 115/75, 135/85

L1: 65/45, 95/65, 115/75

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