Friday, November 8th, 2024 WOD

Amy chuckin' up the Bench

This Week of Programming

• Fri: Bench Press

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

Bench Press

• 4 @ 75%

• 4 @ 80%

• 3-2-1 at desired intensity

• 2 sets of 10 at successful load

WOD

"Bootie Snackies"

Complete 4 Rounds

8 HSPU

14/10 Ring Rows

50' DB Walking Lunges (50/35)

400m Run

Time Cap: 17 mins

L3: 45/30 

L2: 40/25 

L1: 35/20