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Monday, July 20th, 2020 WOD

This Week's Schedule


  • Tues: Handstand Drills

  • Wed: Deadlift

  • Thurs: Bench Press

  • Fri: Pull-Ups


KSCF Notes

  • Until further notice, we will not longer have Zoom WODs. Soon, we hope to have a box tablet to stream our live KSCF classes on Zoom at a limited basis. Keep in touch with your emails as well as here for news.

  • Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.




Skill


EMOTM for 5 mins

30 secs of work, 30 s rest

Kipping Drills


Strength

Front Squat


Every 2 mins for 14 mins

5-5-3-3-3-2-2

*Build to a Mod/Heavy weight


WOD


"Code Red"


21-15-9

Burpees Over Bar

Hang Power Snatch (115/75)


L3: 95/65

L2: 75/55

L3: 55/45

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