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Wednesday, March 8th, 2023 WOD

This Week's Programming

  • Thu: Z & Push Press

  • Fri: Open Program that is open to requests

KSCF Notes



WOD


Complete for Time


800m run


Complete 4 Rounds

8 Chest-2-Bar Pull-Ups

10 DB Neutral Grip Floor Press

8 Box Step-Ups (24/20)

1000m Row

Then, 6 Rounds of "Cindy"


*Wearing a vest is optional

"Cindy"

5 Pull-Ups

10 Push-Ups

15 Air Squats


Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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