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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


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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

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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

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