Wednesday, January 29th, 2020 WOD

KSCF Notes

• Wednesday, 1/29 Tabata Songs will be inside KSCF to film a Youtube video. Their filming will take place from ~2 pm until ~4:30 pm. Please be aware that you will be subject to these filming conditions if you so choose to come during that time.

• 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

Are you doing your core activation drills??

Strength

Hang Squat Clean + Squat Clean

2 sets of 2 @ 65% 1 RM Clean

2 sets of 2 @ 70%

3 sets of 1 @ 75% or more

WOD

"Power Forward"

AMRAP 12 mins

2-4-6-8-10...

DB Box Step Overs (20" for all)

DB Push-Up Renegade Row (50/35)

L3: 45/30

L2: 40/25

L1: 35/20