Friday, September 12th, 2025 WOD

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Tempo Pull-ups (4 sec up, 10 down)

• 3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

• 5-3-3

WOD

"Bar Tricks"

Complete 7 Rounds

12 Double Unders

9 Deadlift (155/105)

6 Front Squat

*Every 90 Seconds that pass, complete a cluster. Add 1 rep every 90 seconds.

Time Cap: 12 minutes

L3: 135/85

L2: 115/75

L1: 105/65