Friday, July 18th, 2025 WOD

Happy Friday!!

Love, Michael

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

Strength

Tempo Pull-ups (4 sec up, 10 down)

• 3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

• 5-3-3

WOD

"Dipping Clean"

AMRAP 11 Minutes

12/9 Ring Dips

9 DB Hang C & J (55/40)

12 Alt. Renegade Rows

L3: 50/35

L2: 45/30

L1: 40/25