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KSCF Notes

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


WOD


"Triple 2"


For Time

2,000 meter Row

200 Double-Unders

2 mile Run


Scaled

1k Row

100 DU

1 mile Run

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KSCF Notes

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


any way you can

Strength


Pull-Ups


5-3-1-3-2-1

*weighted if possible


WOD


"Anti-Perspirant"

Complete 5 Rounds

8 Chest to Bar Pull-Ups

10 Box Jumps (24/20)

12 Alt DB Snatch

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20


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This Week's Programming

  • Fri: Strict Pull-Ups & Kipping

KSCF Notes


  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .




Strength


Snatch


Every 2 minutes complete


2 sets of 3 @ 65%

1 set of 3 @ 70%

1 set of 2 @ 73%

3 sets of 2 @ 75-80%


WOD


"KB Note"

AMRAP 10 mins

5 Unilateral KB Cleans

5 Unilateral KB Row

10/8 Cal Row/Bike

5 Unilateral KB Row

5 Unilateral KB Cleans

Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/18

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