Friday, September 15th, 2023 WOD

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• 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 .

Skill

Skin The Cat

Strength

I) Pull-Ups

• Strict: 3x3

• Eccentric: 3x3

II) L-Sit Holds: 4 sets of 10-30 seconds

WOD

"Royal Guard"

AMRAP 8 mins

10 KB Swings (53/35)

150' Unilateral KB Front Rack Carry

5 KB Push Press

Rx+: >53/44 or more

L3: 44/26

L2: 35/18