November 1st, 6:30 pm (no WOD class): Basic anatomy and physiology of breath and core stabilization w/Bryan Kent. Bryan is our Partnered Chiropractor who will be providing a free workshop

November 3rd, 11 am: Our 3rd annual KSCField Day. This funfilled fitness fiasco happens outside on the 2nd/3rd street lawn where we play classic games like tug of war, potato sack races and more! Keep your eyes out for updates on this event.

 

Strength
Back Squat
In 8 mins, find 1 RM for the day

Then,

In 8 mins, 4 sets of 3 @ 70-75% from 1RM

WOD

“Patilac”

12 min cap:
40/30 Chest to Bar Pull-ups
75 Double Unders (150 SUs)
50/40 Calorie Row
75 Double Unders (150 SUs)
40/30 Toes to Bar

L3: 30/20 C2B, 50/40 cal Row, 30/20 TTB
L2: 30/20 C2B, 40/30 cal Row, 30/20 TTB
L1: 20/10 C2B, 40/30 cal Row, 20/10 TTB

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