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Wednesday, July 12th, 2023 WOD

This Week's Programming

  • Thu: DB Walking Lunges & Strict TTB

  • Fri: Snatch



KSCF Notes


RouzBae


Skill


Handstand and HSPU Drills


Strength


I) DB Neutral Grip Bench Press: 6 sets of 5


II) Reverse Hyperextensions: 3 sets of 12


WOD


"Synergy"

Complete 3 Rounds

2 Rope Climbs

400 m Run

8 Renegade Rows (55/40)

10 Ukrainian Swings (60/44)

*Rest 1 minute after each round


L3: 53/35

L2: 44/26

L1: 35/18

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