KSCF Notes
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
WOD
Complete 3 Rounds
5 MB Cleans to MB Slam (20/14)
7 Box Jump Overs (24/20)
Then,
150 Double Unders
Then,
Complete 3 Rounds
7 Wall Balls
5 Burpee Box Jump Overs
Strength
I) Pendlay Row: 5-5-3-3-3
II) Hi-Low Band Chops: 3 sets,10/side
KSCF Notes
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
WOD
In Teams of 2:
Complete the 3 Workouts For Time:
WOD 1
Partner 1: 750m Row
Partner 2: Barbell Front Rack Hold Standing
**each partner must complete the workout**
Directly into:
WOD 2
Partner 1: 50 Burpees To Plate
Partner 2: Overhead Barbell Hold
**each partner must complete workout**
Directly into:
WOD 3
Partner 1: 20 Thrusters
Partner 2: Handstand Hold
**each partner must complete workout**
RX: 135/95
L3: 115/80
L2: 95/65
L1: 75/55
KSCF Notes
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Strength
Bench Press
5-5-3-3-2
WOD
EMOTM for 15 mins
Minute 1: 40 Double Unders
2: 5-12 Pull-Ups
3: 5-12 Ring Dips
*Optional: Wear 20/14 lb vest