Wednesday, January 22nd, 2020 WOD

KSCF Notes

• KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am!

• New KSCF Schedule will come out hopefully by month's end. An email will be sent out when it has been finalized.

• KSCF Private FB Group. #jointheparty

We miss Alex C.!!

Strength

Split Jerk

-we want to focus on drilling the split jerk.

3 sets of 3

3 sets of 2

WOD

"Shingles"

AMRAP 9 minutes

6 Strict Pull-ups

2 Turkish Get-ups (one/arm w/KB)

15 Kettlebell Swings (53/35)

L3: 44/26

L2: 35/18

L1: 26/10