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Wednesday, July 26th, 2023 WOD

This Week's Programming

  • Thu: Inverted Skills

  • Fri: Rows and Reverse Hyperextensions

KSCF Notes

Tay & Geordie with synchro C2Bs


Bench Press

  • 4 sets of 3 @ 70-78% w/3-sec pause @ bottom

  • 4 sets of 3 normal tempo sets


"Hollow Shot"

AMRAP 11 minutes

6 Muscle-Ups

12/9 Cal Row

8 MB Sit-Ups (20/14)

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