Friday, March 5th, 2020 WOD

1 RM Testing Schedule

This week we will begin testing our 1 RM in various lifts. This will progress over a period of several weeks. PLEASE TAKE THE TIME TO FIND YOUR 1 RM SO YOU CAN USE THESE IN OUR FUTURE PROGRAMMING. You'll want to record these numbers for reference in the near future.

KSCF Notes

• This Saturday we will begin our member-led skills sessions!! 11 am on Saturday will be a rowing session led by Neeko. Check our private FB group or the whiteboard in the box to learn more.

• Evening classes will be modified in the near future once we lay out our coaching schedule.

KSCF Private FB Group. #jointheparty

Hottest Single in Boston!!

Strength

Bench Press

In 15 minutes, find 1 RM

WOD

"Hey, How You Doin'?"

Complete 4 Rounds

6 Ring Dips

12 Alt. DB Renegade Rows

6 Wtd DB Sit-Up

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20