Friday, August 16th, 2024 WOD

Sending love to Coach Mario coaching his last class tonight! 🥲💗

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Track your health and recovery with our KSCF WHOOP team here

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

• Follow our FB group or our handle @kendallsquarecf

Strength

Split Jerk Balance/Jerk From Split

• 3 sets of 3 building in weight

Split Jerk

• 2 sets of 3 @ 65%

• 2 @ 75%

• 2 @ 80%

• 1-3 @ 85%

WOD

"Down The Slide"

Complete 3 Rounds

10 Burpee Box Jump Overs (30/24)

8 Ring Muscle-Ups

18 Alt. Hang DB Snatch (55/40)

*Reduce 2 reps/ exercise each round

L3: 50/35

L2: 45/30

L1: 40/25