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Wednesday, January 4th, 2022 WOD

This Week's Programming

  • Thu: HS work and Sumo DL Strength

  • Fri: Strict DB Press

KSCF Notes




Strength


Pendlay Row: 7-7-5-5-5


Step-Ups: 8-6-6-5


WOD


"Skeletor Hands"

Complete 4 Rounds

50" DB Walking Lunges

10 DB Shoulder to Overhead

12 DB Renegade Rows

*Every 90 seconds that passes, 2 DB Clusters

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20


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