KSCF News
An email will be sent out to keep up to date with a few KSCF Events coming this month!

Also, a former KSCF Member of the Month, Ashley Garner, will sadly be leaving us this month and road tripping back to the homeland of California. Keep your eyes out for a message from the WOD-Father about Ashley’s going away WOD-MOD workout!

Megan (soon to be Lifshitz) Phillips gettin’ her HSPU on!

WOD
“Roll Over”

AMRAP 3 minutes
21 Alt. DB Snatch (50/35)
15 HSPU
Max Reps Squat Clean (135/85)

rest 3 mins

AMRAP 3 minutes
18 Alt. DB Snatch
12 HSPU
Max Reps Squat Clean (155/105)

rest 3 mins

AMRAP 3 minutes
15 Alt. DB Snatch
9 HSPU
Max Reps Squat Clean (185/125)

*Score is total Squat Cleans completed

L3: DB: 45/30, BB: 115/75, 135/85, 155/105
L2: DB: 40/25, BB: 95/65, 115/75, 135/85
L1: DB: 35/20, BB: 75/55. 95/65, 115/75

Strength
Ia) Ring Dips: 5×3, one ME set
Ib) BB Curls: 5×5

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