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Monday, January 3rd, 2022 WOD

Updated: Jan 4, 2022


This Week's Programming

  • Tue: Press

  • Wed: Front Squat

  • Thu: Pull-Ups/Dips

  • Fri: BW Strength


KSCF Notes


  • MASK MANDATE is in effect. Please wear a mask

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .



Strength


Hang Cleans


3 sets of 3 @ 70%

2 sets of 2 @ 75%

3 sets of 1 @ 80% or more


WOD


"14.2"

Every 3 minutes for as long as possible complete:

From 0:00-3:00

2 rounds of:

10 overhead squats (95/65)

10 chest-to-bar pull-ups

From 3:00-6:00

2 rounds of:

12 overhead squats

12 chest-to-bar pull-ups

From 6:00-9:00

2 rounds of:

14 overhead squats

14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds


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