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Wednesday, December 6th, 2023 WOD

Check your emails and update on what's going on at KSCF!


Our 12-Days of Fitness starts at 9:45 when the warm-up begins. We'll run heats as needed. Fill out the emailed spreadsheet if you're bringing some food or going to be part of the gift exchange. You can bring your friends or anyone who can do the workout and be part of the class for free. Don't miss the referral discount off our membership.


It's gonna be awesome to continue to strengthen our current KSCFam relationships and forge new ones this weekend.


This Week's Programming

  • Thu: Rope Climbs

  • Fri: Bench Press

  • Sat: 12-Days & Potluck!!


KSCF Notes



Strength


Bottom-Half Front Squats

  • 3-3-2-2 starting at 60% 1 RM

Front Squats

  • 2-2-2 at or building from the last set above.

WOD


"Good Bread"

Complete 3 Rounds

500-400-300m Runs

15-12-9 Deadlifts (245/165)

L3: 225/155

L2: 205/ 135

L1: 185/ 125


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