Saturday, August 18th, 2018 WOD

WOD Buy-in: Run 1 mile (Both Partners) Working in partners, Complete: 200 Wall Balls (20/14) 100 DB Cleans 50 Push-Ups 25 Sit-Ups Cash-Out: Row 1k (Between both partners) DB Weight Rx: 50/35 L3: 45/30 L2: 40/25 L1:

Friday, August 17th, 2018 WOD

Alex is panning the Globe spreading the KSCF feelzz!! Strength Front Squat 1st rep with clear pause and stop of motion at the bottom, then 3 normal reps - use 16 minutes to work to heavy set. WOD "Flint" AMRAP 12 mins 12 Burpee Box

Thursday, August 16th, 2018 WOD

This face goes out to Ashley (Hoesing) Servais!! 😜 Strength Deadlift In 8 Minutes, find Heavy Single 2 min transition Every Minute for 4 minutes: Use 80% of above weight for 2 reps WOD "Kayak" Complete 4 Rounds for


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