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Wednesday, May 22nd, 2024 WOD


Help support our community and inner city youth. Top boxes can win prizes for members. Let's Goooo!!!

This Week of Programming

  • Thu: HS Drills and Some cool WOD not made yet

  • Fri: Accessory Strength and short conditioning WOD

  • Sat: "Murph"


KSCF Notes


WOD


"Nancy's Pre-Teen Years"


Complete 3 Rounds

400m Run

15 Overhead Squats (95/65)


Rx+: 115/75

L3: 75/55

L2: 65/45

L1: 55/35


Strength


I) Front Rack Reverse Lunges: 6-6-4-4 per leg


II) Alt. Kneeling Landmine Rotations: 4 sets of 12-16

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