Friday, November 15th, 2024 WOD

It takes skill to become proficient. With proficiency, comes strength..

KSCF Notes

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• 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

Strength

Accessory Strength

I) RFES Unilateral Press: 3 sets of 6-8/side

II) Pendlay Rows: 4 sets of 6

III) Bench Oblique Crunch w/hold: 3 sets of 8 plus 15sec hold

WOD

"Climb Like a Kangaroo"

AMRAP 12 Minutes

3/2 Rope Climbs

16 Hang DB Snatch (50/35)

10 Toes to Bar

L3: 45/30 

L2: 40/25 

L1: 35/20