Friday, September 20th, 2024 WOD

KSCF Notes

• Get a 20% discount off your first order with Fit AF Nutrition and they'll ship for free to KSCF.

• 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

• 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) Bird-Dog DB Row: 4 sets of 5-7/arm

II) Weighted Bench Planks: 3 sets of 15-45 seconds

III) DB Concentration Curls: 3 sets of 6-10

WOD

"Belly-Up"

AMRAP 13 minutes

8 Front Squat (185/125)

8 Handstand Push-Up

75 Double Unders

L3: 155/105

L2: 135/95

L1: 115/75