KSCFaceOff 3: February 9th

This fun friendly KSCF in-house event is almost one month away!! There’s still plenty of room for more KSCFam in this competition. We also need volunteers and judges. Check your email from me last week and send back how you want to be a part of this Awesome event!! CAN’T WAIT!!!

New Classes This Week

  • Monday-Friday: 6:15 & 7:15 am WOD classes
  • Tuesday & Thursday: 4:45 pm Women’s S&C Class
  • Monday & Wednesday: Pilot classes, 5:15, 6:15, & 7:15 pm WOD classes

A little helping hand on the Pistols for Ashley N.

Strength
4 sets of:
6-10 HS Leg Switches
10 Seated pancake GM
10+ Wall Runs/side to side walks

WOD
“18.4”
For time:

21 deadlifts, 225/155
21 handstand push-ups
15 deadlifts, 225/155
15 handstand push-ups
9 deadlifts, 225/155
9 handstand push-ups
21 deadlifts, 315/205
50-ft. handstand walk
15 deadlifts, 315/205
50-ft. handstand walk
9 deadlifts, 315/205
50-ft. handstand walk

Time cap: 9 min.

L3: 205/275, 135/185
L2: 185/255, 115/165
L1: 155/225, 105/145

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