Friday, December 29th, 2023 WOD

KSCF Notes

• Ice Bath Event with Rachel Lee on Saturday the 13th from 10 am- 12 pm

• Gymnastics Classes coming soon!!

• 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

Tempo Goblet Pistol Squats

• 3 sets of 4/leg w/ 4 second eccentric on each rep

Pistol Squats

• 2 sets of 8/leg

WOD

"Case Race"

24-18-12

Alt. Renegade Row (55/40)

Sit-Ups

*200' DB Front Rack or Farmers' Carry after every round

L3: 50/35

L2: 45/30

L1: 40/25