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Wednesday, December 28th, 2022 WOD

This Week's Programming

  • Wed: Front Squats

  • Thu: Snatch

  • Fri: Your guess is as good as mine

KSCF Notes



Strength


Front Squat


Every 90 Seconds for 8 sets

  • Sets 1-3: 3 reps @ 80%

  • Set 4: Rest

  • Sets 5 & 6: 2 @85%

  • Sets 7 & 8: 1 @ 85% or more

WOD


"Screech"

21-18-15

Pull-Ups

Overhead Squats

Rx: 115/75

L3: 105/65

L2: 95/55

L1: 75/45

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