Wednesday, November 13th, 2019 WOD
- Nov 12, 2019
- 1 min read
New ProShop Items
We will be putting in an order this week for some new Athlete shirts, KSCF Sweatpants, and some Men's tanks. Keep an eye out to your inbox for an update on these products and more!
Upcoming KSCF events
Saturday December 7th: KSCF BoxGiving
February 2020: KSCFaceOff 4
Strength/Skill
Complete 2 sets
5 Tripod Drill Tips
10 HS Floaters
5 HSPU or Negatives
Handstand walk work:
6 minutes of play:
10 HS Shoulder Taps
*rest 1 min
25' HS Walk (can be partner assisted)
*rest 1 min
WOD
"Even Flow"
AMRAP 20 mins
3-6-9-12...
Burpee Box Jump (24/20)
Unilateral DB Overhead Squat (50/30)
Strict Pull-Ups
Calorie Row
L3: 45/25
L2:40/20
L1: 35/15
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