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Friday, October 16th, 2020 WOD

KSCF Notes

  • BE SURE TO FIND YOUR 1 RM IN ORDER TO USE PERCENTAGES IN WEEKS MOVING FORWARD

  • Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.


Strength


Complete 4 GIANT Sets


I) 3-8 Strict Ring Dips

II) 10-12 DB Half-Kneeling Rev. Flye

III) 10 BB Reverse Curls


WOD

"To Do..."

Complete 10 Rounds

12/9 Cal Row or Bike

9 Hang Power Cleans (115/75)

*15-min cap

L3: 95/65

L2: 75/55

L1: 65/45

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Saturday, October 24th WOD

KSCF Notes Follow our FB group or our handle @kendallsquarecf . KSCF Private FB Group. WOD 5 rounds for time 20 hang DB clean and jerks (50/35) 20 DB lunges 20/18 Cals AB or 17/15 Cals Ski *30-min Cap

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