Friday, January 16th, 2025 WOD

😯 Joey, before his New Year's Joseph haircut!! 🤩

KSCF Notes

• Refining our diet as a core principle to your 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

WOD

"Greylock"

AMRAP 11 Minutes

16 Alt. Hang DB Snatch (50/35)

14 Toes To Bar

200' Waiters Walks

L3: 45/30

L2: 40/25

L1: 35/20

Strength

Complete 4 GIANT Sets

I) BB RDL: 5-7 reps @ 90% or more of clean 1 RM

II) Ring Dips: 5-7 reps

III) GHDSU or Dragon Flags: 6-10 reps or 1-4 reps