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Wednesday, January 24th, 2024 WOD

This Week of Programming

  • Wed: Deadlift and Burner WOD

  • Thu: Dips and DB Flyes with semi-Murph WOD

  • Fri: Ring Rows and Core w/ ascending C&J ladder

KSCF Notes

Walk it out, Pete.


Deadlift w/ 2 sec pause on first pull just off floor

  • 5 sets of 2 @ 80%


  • 2 sets of 5 at desired load 70% or more



AMRAP 12 mins

50 Double Unders

15 Deadlifts (245/175)

10 Sit-Ups

L3: 225/155

L2: 205/135

L1: 185/115

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