Monday, January 6th, 2024 WOD

Sam P. showing how to keep to the standards

This Week of Programming

• Tue: Back Squat, "Powder to the People"

• Wed: Bench Press, Gymnastics WOD

• Thu: Cleans, "Grettel"

• Fri: Split Jerk, no WOD planned

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

Snatch

• 2 sets of 3 @ 65%

• 3 sets of 2 building in weight from last set

• 2 set of 1 at heavy single for the day

WOD

"Mama Odie's Soup"

21-15-9

Kettlebell Swings (53/35)

Sit-Ups

*200' Front Rack Carry after each round (100'/arm)