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Monday, April 12th, 2021 WOD

This Week's Programming

  • Tue: Kipping/Murph-Style Prep

  • Wed: Accessory Strength

  • Thu: Bench Press

  • Fri: Murph-Style WOD

KSCF Notes

  • Sunday morning 10 am classes are back!

  • Follow our FB group or our handle @kendallsquarecf .



Strength


Back Squats


Every 2-mins


2 sets of 5 @ 65%

2 sets of 3 @ 73%

2 sets of 2 @ 75% or more


*All reps are a controlled descent to bottom with no bounce out of the bottom



WOD

"Get At Me Dog"


Complete 5 Rounds


9 Deadlifts

4 Hang Power Cleans


Rx: 155/105

L3: 135/85

L2: 115/75

L1: 95/65


*every time the bar is dropped during the entire workout, 2 Bear Complex Reps must be completed.


Time Cap: 11 minutes

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