Monday, January 22nd, 2024 WOD

This Week of Programming

• Tue: WOD then Press Strength

• Wed: Deadlift and Burner WOD

• Thu: Dips and DB Flyes with semi-Murph WOD

• Fri: Ring Rows and Core w/ ascending C&J ladder

KSCF Notes

• Gymnastics Classes, 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

Strength

Hang Snatch

• 2 sets of 2 @ 70% 1 RM

• 2 sets of 2 @ 75%

Snatch

• 4 sets of 1 @ 75% or more

WOD

"Shingles"

AMRAP 9 minutes

6 Strict Pull-ups

2 Turkish Get-ups (one/arm w/KB)

15 Kettlebell Swings (53/35)

L3: 44/26

L2: 35/18

L1: 26/10