Friday, June 9th, 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 Wednesdays & 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 .

https://video.wixstatic.com/video/fe6c72_bbaa716fb1674dd9af983e15f8447ba1/1080p/mp4/file.mp4

Strength

I) Bent Over BB Row: 5-4-4-5

II) Hip Bridges: 3 sets of 12 reps

WOD

"Fly The Nest"

AMRAP 17 minutes

3 Rope climbs

400m Run

6 DB Burpee C&J (45/30)

40 Double Unders

9 Ring Dips

L3: 40/25

L2: 35/20

L1: 30/20