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Wednesday, July 24th, 2024 WOD




This Week of Programming

  • Thu: Open Day not programmed yet

  • Fri: Deadlift


KSCF Notes



WOD


"Bow Bound"


AMRAP 5 minutes

7 Rounds of “The Chief” (115/80)

Max Calorie Row


rest 5 minutes 


AMRAP 5 minutes

6 Rounds of “The Chief” (135/95)

Max Calorie Row 


rest 5 minutes


AMRAP 5 minutes

5 Rounds of “The Chief” (155/105)

Max Calorie Row


L3: 105/75, 115/85/, 135/95

L2: 95/65, 105/75, 115/85

L1: 75/55, 95/65, 105/75 


"The Chief"

3 Power cleans

6 Push-ups

9 Squats

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