Friday, August 9th, 2024 WOD

Rory's Gameface showing grit and determination

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

Press

• 2 sets of 4 @ 75%

• 3 sets of 3 @ 80%

• 2 sets of 1-3 @ >80%

WOD

"Star Road Phantom Embers"

AMRAP 13 minutes

60 Ring Dips

20 HuManmakers (50/35)

500m Shuttle Runs

50 Toes to Bar

60 Sit-Ups

*Complete reps in any order and in as many reps as desired

** Must Complete all 20 HuManmakers and 200m of shuttles before the 11-minute mark or you'll be thrown in the lava

L3: 45/30

L2: 40/25

L1: 35/20