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