Friday, January 3rd, 2024 WOD

KSCF Notes

• 
  

• 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

Pause Deadlift (below knee, 2 sec)

First set at 65% and then build

• 5-4-4-3-3

Deadlift 

• 3-2

WOD

"Pile Driver"

Complete 3 Rounds

50 Double Unders

16 Alt. Renegade Row

14 DB Floor Press

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20