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Friday, June 14th, 2024 WOD


Scan the QR Code to Support our local community

Bikes Not Bombs

Following our theme of donating towards causes to help the youth of our community, we have decided to direct our fundraising effects towards Bikes Not Bombs. Bikes not bombs "uses the bicycle as a vehicle for social change to achieve economic mobility for Black and other marginalized people in Boston and the Global South." Some bikes are sent overseas to countries such as Africa, Latin America, and the Caribbean. Other bikes are sent to their Youth Pathways program in which teens learn bike safety and mechanics in the process of earning bikes to keep for themselves.


KSCF Notes


Strength


Back Squat


Every 90 seconds for 8 sets

  • Set 1-4: 4 reps @ 65-75%

  • Sets 5-8: 2 reps @ 75-85%


WOD


"Robot Dance"


AMRAP 12 minutes

15 DB Floor Press (50/35)

12 DB Front Squat

90m Shuttle Run (every 10m is 1 rep)


L3: 45/30

L2: 40/25

L1: 35/20

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Saturday, July 13th, 2024 WOD

KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you

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