Monday, January 15th, 2024 WOD

This Week of Programming

• Tue: Front Squat & Back Squat Strengthdurance and CF Open Prep-WOD

• Wed: HS & HSPU and Open Prep=WOD

• Thu: Pendlay Rows & Core

• Fri: Maybe Some Kipping Skills and an interval WOD

KSCF Notes

• Gymnastics Classes starting this Tuesday @6;25 pm

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

Nyah Split Jerking

Strength

Split Jerk

• 3 sets of 3 @ 70%

• 2 sets of 2 @ 78%

• 2 sets of 1 @ desired load

WOD

"Smooth Jazz"

Complete 4 rounds

16 Alt. Renegade Row (55/40)

30 Double Unders

*Time Cap 10 minutes

L3: 50/35

L2: 45/30

L1: 40/25