KSCF Notes
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Strength
Back Squat
3 sec pause at bottom on 1st rep
2 sets of 4 @ 75%
3 sets of 2-3 @ 80%
2 set of 2 @ 80-85%
WOD
"White Mountains"
Complete 5 Rounds
15/12 calsRow
12 Kettlebell Swings (53/35)
8 Handstand Push-Ups
*Rest 1 minute
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