Friday, November 1st, 2024 WOD

This Week of Programming

• Sat: "Coach Ned’s Soul Crushing Bday WOD"

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support our local youth led LGBTQ+ community

• 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

• 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

I) Ring Dips: 8-7-5-5

II) Dragon Flags: 3-4 sets of 2-5

WOD

Complete 4 Rounds

12/9 Cal Ski/Bike

9 Back Squat (135/85)

60-second Wall Sit

L3: 115/75

L2: 105/65

L1: 95/55