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Wednesday, September 27th, 2023 WOD

KSCF 1 Repetition Maximum Testing

It's almost that time to test our 1 RM max weights. We'll be starting next week and it will continue across the next 2-3 weeks in some capacity. It's possible I do my job appropriately and send you a bulleted email in which is too long for most. Regardless, plan and prep your sleep and swag to hit these 1 Rep Max sets soon.

This Week's Programming

  • Thu: Interval WOD

  • Fri: Jerk

KSCF Notes

Climbing Toward Our Goals with our Member of the Month, Daylen!


I) DB Bench Press: 5-5-3-3-3

II) Turkish Get-Up: 3 sets of 2/arm

III) 1/2 Kneeling Banded Chop: 3 sets of 8-10/side


"Primal Ascent"

AMRAP 16 mins

2 Rope Climbs

8 Ring Dips

400m Run

16 Wall Balls (20/14)

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