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Wednesday, January 31st, 2024 WOD

This Week of Programming

  • Thu: Landmine Press and Burner WOD

  • Fri: Hip Bridges, Curls, and medium WOD

KSCF Notes

David gettin' down


Squat Endurance

EMOTM for 10 mins

*Use 80-85% of 1 RM Front Squat

Odd minute: 2 Front Squat

Even minute: 4 Back Squat




Hang Squat Snatch (95/65)


Cal Row

L3: 75/55

L2: 65/45

L1: 55/35

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