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