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Wednesday, February 22nd, 2023 WOD

Our Friday Night Lights afterparty location is under a poll via our private Facebook group. If you plan to come to workout on Friday night or even just be a part of the community afterparty, jump into the group to respond. Or, read your emails and shoot me some ideas back.

We had over 20 people last week and hope to have even more join us this Friday night starting at 5:30 pm for the next test.

This Week's Programming

  • Thu: Accessory Strength and a Tabata WOD

  • Fri: CrossFit Open 23.2

KSCF Notes

Planned matching Tees Warm-Up 🙌


Rope Climbs & HS/HSPU Drills


"Buen Brovecho"

Complete for Time

2k Row

Then, Complete 4 Rounds

14 DB Alt. Renegade Rows (50/35)

12 Sit-Ups

10, 1-arm DB OHS

50 Double Unders (no more than 45-60 sec of work)

L3: 45/30

L2: 40/25

L1: 35/20

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