Friday, June 17th, 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 at 6:35

• 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 .

LF-Tayyyyyy!!!!

Strength

Deadlifts

First 4 sets with a clear pause just below the kneecap on the descent for every rep including the last.

• 75% x 4

• 78% x 4

• 82% x 3

• 86% x 2

Then, 3 sets of 4-5 reps at a technically challenging load

WOD

"Uncle Kelser"

21-18-15

Thrusters (95/65)

Sumo DL High Pull

*Every minute that passes, 3 burpees over bar

**11 min Cap: 1 burpee for every second over the cap

L3: 85/55

L2: 75/45

L1: 65/35