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Wednesday, December 21st, 2022 WOD

This Week's Programming

  • Thu: Cleans and More

  • Fri: Lunges and Gymnastics WOD

KSCF Notes

Mariette spotting Vinny Maggs on the Bench


Kipping Drills


"PED Cindy"

AMRAP 7 Mins

4 rounds of Muscle-Up "Cindy"

Max Calorie Row

Rest 5 mins

AMRAP 6 Mins

4 rounds of Chest to Bar "Cindy"

Max cal Row

rest 4 mins

AMRAP 5 mins

4 Rounds of "Cindy"

Max Cals row

*Score is total Cals rowed each round


5 Pull-Ups (variation)

10 Push-Ups

15 Squats

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