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Wednesday, March 20th, 2024 WOD


This is the MOMination face (Member of the Month Determination)


This Week of Programming

  • Thu: HS Drills, Press, and a little burner WOD

  • Fri: Snatch Complexes


KSCF Notes


WOD


“Clean the Boat”


AMRAP 3:

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Hang Power Cleans (95/65)


rest 3 minutes


AMRAP 3:

18/13 Calorie Row 

18 Lateral Erg Burpees

Max Hang Power Cleans (115/75)


rest 3 minutes


AMRAP 3:

15/11 Calorie Row 

15 Lateral Erg Burpees

Max Hang Power Cleans (135/95)


rest 3 minutes


AMRAP 3:

12/9 Calorie Row 

12 Lateral Erg Burpees

Max Hang Power Cleans (155/105)


L3: 75/55, 95/65, 115/75, 135/95

L2: 75/55, 95/65, 105/75, 115/85

L1; 65/45, 75/55, 95/65, 105/75

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