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Wednesday, January 6th, 2021 WOD

Forward Spine & Sport Core Stability & Breathing Workshop


  • Our friends at FSS, Steve and Bryan, are going to begin a 4-week clinic focusing on moving from the core to extremities starting on Sunday, January 10th.

  • The flier attached explains a bit more of what you can expect through this weekly sequence. This will be a more applicable clinic than the previous core breathing clinics we have done in the past.

  • These clinics will be focused around our WOD class times in January at 9 am and 11 am.

  • Check out their site to learn more about how Forward Spine & Sport can help you!

KSCF Notes

KSCF Private FB Group.


Our first Core Breatign Clinic from '18


Strength


Back Squat


3 sets of 4: 70, 75, ~80%

*1st rep of each set is 3 sec decent w/ 2 second pause at bottom


2 sets of 3 @ 80% or more

*regular reps


WOD

"Tread Water”


For Time:

2K Row

150 DU

10 Rounds of “Cindy”


*23-min Cap


1 Round of “Cindy”:

5 Pull-Ups

10 Pushups

15 Air Squats

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