Friday, December 30th, 2022 WOD

KSCF Notes

• Weightlifting classes are back on Tuesdays and Wednesdays

• 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

I) Strict Ring Rows: 7-5-5-3-3

II) Weighted Hollow Holds: 4 sets of 20 seconds

WOD

"Urban Renegades"

AMRAP 12 minutes

400m Run

16 Alt. Renegade Rows (50/35)

6 Ring Dips

L3: 45/30

L2: 40/25

L1: 35/20