Monday, July 31st, 2023 WOD

This Week's Programming

• Tue: Deadlifts and a WOD w/running

• Wed: Interval WOD

• Thu: Press & Push Press

• Fri: Hang Cleans and RDLs

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• 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 .

Rozy and Rousie... Or is it Rosie and Rouzy ?!? 🤔

Skill

Kipping and MU Drills

Strength

Ring Rows: 5 sets of 3-5 reps

WOD

"Thruster Over and Under"

For Time:

10 Thrusters (135/85)

10 Double Unders

5 Ring MUs (BMU if needed)

8 Thrusters

20 Double Unders

4 Ring MUs

6 Thrusters

30 Double Unders

3 Ring MUs

4 Thrusters

40 Double Unders

2 Ring MUs

2 Thrusters

50 Double Unders

1 Ring MUs

L3: 115/75

L2: 105/65

L1:95/55