Dates to remember:
Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Mon and her Poo Protectant gloves!


WOD
“Play-Doh”

Complete for Time

Run 800 m
10 Burpee Box Jump Overs (24/20)
20 Toes To Bar
Run 400 m
20 AbMat Sit-Ups
10 Burpee Box Jump Overs

Strength
Complete 3 GIANT sets

I) Mini Band Reverse Hypers: 12-15
II) Eccentric Pull-ups (5sec down): 3-5
III) Seated Wall Slides: 15
*Rest 60-90 secs

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