Monday, July 15th, 2024 WOD

This Week of Programming

• Tue: BB Pendlay Row, Step-ups & Cool WOD with running

• Wed: HS & HS Walking Skills & endurance WOD w/ Row and BB Cleans

• Thu: RDLs, KB WOD

• Fri: Work Capacity Burner WOD then Accessory Strength

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community

• 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

Press

• 4 sets of 4 @ 75%

• 3 sets of 2 @ heaviest load

WOD

"Code Red"

21-15-9

Burpees Over Bar

Hang Power Snatch (115/75)

L3: 105/65

L2: 95/55

L1: 85/45