Monday, August 21st, 2023 WOD

This Week's Programming

• Tue: Deadlift & Luisa WOD

• Wed: Interval WOD w/running

• Thu: Accessory Strength

• Fri: Ring Dips and Butt Building

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/Strength

Kipping and MU drills

I) Strict Pull-Ups w/ 2 sec pause @ top: 3-3-3

II) Strict Chin-Ups: 3 sets of 2-5 reps

WOD

"Ka Chow!"

12-9-6-3

Bar or Ring MU

30 Double Unders

DB Clusters (50/35)

L3: 45/30

L2: 40/25

L1: 35/20