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Friday, October 14th, 2022 WOD

KSCF Notes

  • HalloWOD costume contest coming on Monday, October 31st

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


The hardest WOD of all, holding up the wall during the whole class. Thanks, Adam.


WOD


“Speed Dry”

AMRAP 12:

2 Hang Power Clean (155/105)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Hang Power Clean

4 Toes to Bar

4 Box Jump Overs (24/20)

Up by (2’s) until finish

L3: 115/75

L2: 105/65

L1: 95/55


Strength


Complete 4 GIANT Sets

I) Weighted Ring Rows: 6-8

II) Ab Rollouts: 6-10

III) GHD Hip/Back Extensions: 8-10

IV) DB Front Raise: 10

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KSCF Notes Shoe Donations. Bring in your used shoes to drop-off outside our box. Follow our FB group or our handle @kendallsquarecf . WOD "You First" In Teams of 2, Complete 2 Rounds: 2 minutes at eac