KSCF Private FB Group
KSCF Women’s Only Group
KSCFaceOff 3: February 9th

Grip and Rip!!

Strength
I) Deadlift: 4×10 @ 65-70%
II) Ring Dips: 4 sets, max reps/set

WOD
“Rags 2 Riches”

Complete for time

Run 400 meters
50 Wall Balls (20/14)
40 Calorie Row
Run 200 meters
30 Deadlifts (245/155)
40 Double Unders
50 Alternating DB Snatch (50/35)
Run 400 meters

Time Cap = 20 minutes

L3: 20/14, 225/135, 45/30
L2: 14/10, 205/115, 40/25
L1: 14/10, 185/95, 35/20

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