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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

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