Friday, July 21st, 2023 WOD

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• 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 .

Happy Birthday, Coach Mariette!! 🥳

Strength

Pistol Skills

• 3 sets of 5/leg

Strict Pull-ups

• 2 Max Effort Sets

Then,

• 3-2-1

WOD

"Lumper"

Buy-in: 1500m Row or 1200m Run

Then, 10 Rounds

Odd Rounds:

50' DB Front Rack Carries

8/5 DB Push-Ups

Even Rounds:

50' Farmers Carries

8 Alt. DB Renegade Row

Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25