Monday, January 27th, 2025 WOD

Sid the Kid. Get your doses of this Professor before he moves to the West Coast.

This Week of Programming

• Tue: Clean & Jerk Complex, Challenging triplet

• Wed: Pull-ups, curls, and Open WOD

• Thu: Clusters, short interval WOD

• Fri: Bench Press and no WOD planned yet

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Jumping Back Squats

• 3 sets of 3 @ 35-50% 1 RM

Pause at the Bottom, BS

• 3 sets of 3 (3 sec pauses)

Back Squat

• 3 sets of 1

WOD

"Smelly Laundry"

Complete 4 Rounds

10 Overhead Squats (115/75)

6 Muscle-Ups (alternate each round)

5 Bar Over Burpees

*Time Cap 15 minutes

L3: 105/65

L2: 95/55

L1: 75/45