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Wednesday, October 11th, 2023 WOD

Join us on October 14th to help add in some hormetic stress and recover from a #SoulCrushingSaturday with an Ice Bath. We'll have Rachel Lee present and leading us through breathing and additional stress relieving techniques during your dip. Follow this link to hold your spot in advance or sign-up while you're there.

Some known and studied benefits to cold therapy:

  • Increase Dopamine output

  • Increased metabolic rate: helping your body convert white fat into brown fat which can help increase Leptin levels

  • Reduce systemic inflammation

  • Improve VO2 Max

This Week's Programming

  • Thu: 1 RM Push Jerk

  • Fri: Open day of programming. Likely Accessory/Gymnastics Skill/Strength with a WOD

KSCF Notes


I) BB Bent Over Row: 7-7-5-5-3-3

II) SL RDL: 4 sets of 6-8/leg


"Hulk Hands"

AMRAP 15 mintues

3 Rope Climbs

6/9 Cal Ski

12 Renegade Rows (55/40)

15 KBS (53/35)

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