This Week of Programming
Thu: HS Drills and Some cool WOD not made yet
Fri: Accessory Strength and short conditioning WOD
Sat: "Murph"
KSCF Notes
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WOD
"Nancy's Pre-Teen Years"
Complete 3 Rounds
400m Run
15 Overhead Squats (95/65)
Rx+: 115/75
L3: 75/55
L2: 65/45
L1: 55/35
Strength
I) Front Rack Reverse Lunges: 6-6-4-4 per leg
II) Alt. Kneeling Landmine Rotations: 4 sets of 12-16
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