Wednesday, November 20th, 2019 WOD

KSCF Dates to Remember

• November 23rd: Turkey Throwdown competition in Smithfield, RI. Come cheer us on!!

• December 7th: KSCF BoxGiving. We'll be completing an endurance WOD, having a Potluck with our own KSCFam bringing some cooked goods, Athlete Brewing bringing some NA post-workout beer, and a White Elephant gift exchange

• February, 2020: KSCFaceOff 4!!!

Strength

Complete 4 GIANT sets

I) 5 BB Bent Over Row

II) 10 Weighted Reverse Crunch

III) 6 One-arm Z-Press

*rest 60 seconds

WOD

"Will You?"

Complete 5 Rounds

9 Chest to Bar Pull-Ups

12 Sit-Ups

15/12 Calorie Row

*Time Cap 13 mins

L3: reduced reps of C2B

L2: Kipping PUs

L1: Modified PUs