Friday, November 17th, 2023 WOD

KSCF Notes

• 12-Days of Fitness Potluck WOD and White Elephant. Saturday, December 9th at 9:45 am.

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Gymnastics Classes coming soon!!

• 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 .

Ashiana on the grind. Send your love to her before she moves back to the Maple Leaf land.

Strength

Drop Snatch

• 2 sets of 2 @ 50%

Snatch Balance

• 3 sets of 2 @ 70%

Snatch

• 5 sets of 2 @ 75%

WOD

"Clawston"

Complete 5 Rounds

1 Bear Complex (135/95)

7/5 HSPU

30 Double Unders

L3: 115/75

L2: 95/65

L1: 75/55

Today, a Bear Complex equals 3 reps of

1 power clean

1 front squat

1 push press

1 back squat

1 push press