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Wednesday, July 5th, 2023 WOD

No Morning classes today.

This Week's Programming

  • Thu: Clean & Jerk Complex

  • Fri: Front Rack Reverse Lunges and some Beach Curls

KSCF Notes

Use the Lats


I) Pendlay Rows: 5 sets of 5

II) Ring Dips: 5-5-5-3-3


"Flappity Flap"

AMRAP 9 minutes



Overhead Squats

Rx: 115/75

L3: 105/65

L2: 95/55

L1: 75/45

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