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Wednesday, February 7th, 2024 WOD


Day-dlifting Humpday Strength


This Week of Programming

  • Thu: Accessory Strength GIANT Sets

  • Fri: Snatches and Open WOD


KSCF Notes


Strength


Deadlift


EMOTM for 11 minutes

  • Sets 1 & 2: 3 reps @ 75-80%

  • Sets 3-5: 2 @ 85%

  • Rest 2 mins

  • Sets 6 & 7: 5 @75-80%

  • Sets 8 & 9: 2 @ any load


WOD


"Walnut Cracker"


AMRAP 11 Minutes


7 Deadlift (245/175)

44 Double Unders

12 Alt. Renegade Rows (55/40)


Deadlift Levels

L3: 225/155

L2: 205/135

L1: 185/115


Ren. Row Levels

L3: 50/35

L2: 45/30

L1: 40/25


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