Wednesday, October 3rd, 2018 WOD

PREPARE FOR THE UNKNOWN AND UNKNOWABLE

Strength
Power Clean + Hang Squat Clean + Jerk
1 + 2 + 2 (15 Minutes)

WOD

“Clothesline”

AMRAP 12:
2 Push Presses (135/95)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (135/95)
4 Toes to Bar
4 Box Jump Overs (24/20)

Up by (2’s) until finish

L3: 115/75
L2: 105/65
L1: 95/55

Friday, September 28th, 2018 WOD

KSCF FACEBOOK GROUP

As our Community builds we want to keep everyone in the loop of what’s going on at and around the Box. We have created a group for all our members to talk as well as keep up to date with what is going on in and around the box. Join our group here.
Strength
I) Bench Press: 4×8
II) DB Neutral Close Grip Floor Press: 4×20

WOD

Buy-in: 800 m Run

20 Walking Lunges
10 Alt Renegade Rows
10 Walking Lunges
20 Alt. Renegade Rows

Cash-out: 400 m run

Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20