Friday, January 10th, 2024 WOD

Our January Member of the Month, Minkyung. Keep your eyes peeled to the WOD page to learn more about her.

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Jerk Balance

• 3 sets three, starting at 40% 1 RM Jerk and building

Split Jerk

• 3 sets of 3 @ 60-70%

• 3 sets of 2 heavier than 70%

WOD

"Pharaoh's Palanquin"

Complete 4 Rounds

10 Double DB Hang Snatch (45/30)

50' DB Front Rack Walking Lunges

100' Waiter's Walks

12 Alt. Renegade Rows

*Starting at 0:00 and every 3 minutes,, 2 Burpee Clusters

L3: 40/25

L2: 35/20

L1: 30/15