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Wednesday, March 17th, 2021 WOD

21.2 is Cominnngg...

What's your bet for this week's CF Open WOD?!? Thrusters already? Maybe some Muscle-ups? What could it be?!?

This Week's Programming

  • Thu: Multiple WODs for all athletes

  • Fri: CF Open 21.2 WOD

KSCF Notes


Complete 3 GIANT Sets

I) DB/KB Z-Press: 6 reps

II) BB Hip Bridges: 10

III) Prone Chinese Plank: 30s

*rest 60-90s



Every 3 minutes for 12 minutes (4 rounds)

25 Double Unders

12 1-arm DB Hang C&J (6 on one side then 6 on opposite)

6 Burpees over DB

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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