Friday, July 28th, 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 .

Our friendly Lunchtimer Momma Rosie

Strength

I) Pendlay Rows: 5 sets of 5-7

II) Reverse Hypers: 4 sets of 10

III) Ring Dips: 10-8-5-5

WOD

"Clamshelled"

AMRAP 10 minutes

100-75-50-25 (no less than 25)

Double Unders

12 Deadlifts (245/165)

12 Toes to Bar

L3: 225/155

L2: 185/135

L1: 155/105