Wednesday, December 9th, 2020 WOD

This Week's Programming

• Thurs: Interval WOD

• Fri: Cleans

KSCF Notes

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Strength

Deadlift

In 15 mintues complete

1 set of 5 @ 75%

1 set of 5 @ 80%

3 sets of 3 @ 85%

2 set of 1-3 @ >85%

WOD

"Hot Diggety Dog"

AMRAP 9 minutes

7 Hang Squat Clean (165/105)

11 Burpees Over the Bar

*If the bar is dropped during a set of cleans, 1 Bear Complex must be completed before continuing on.

Bear Complex: 1 Clean + 1 Front Squat + 1 Push Jerk + 1 Back Squat + 1 Push Jerk (no Thrusters allowed)