Friday, September 13th, 2024 WOD

Linlu pushing herself every class

KSCF Notes

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

• Donate to BAGLY to support PRIDE month and 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) Pistol Squats: 3 sets of 4-8/leg

II) Skin the Cat: 3 sets of 1-4

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