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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

Strength


I) Pendlay Rows: 5 sets of 5


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


WOD


"Flappity Flap"

AMRAP 9 minutes

3-6-9-12...

Pull-Ups

Overhead Squats

Rx: 115/75

L3: 105/65

L2: 95/55

L1: 75/45

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