Monday, June 17th, 2024 WOD

Tupper (🐶) showed that mountain! Travis created today's BDay WOD for Dani. Happy Birthday, Dani!

This Week of Programming

• Tue: Front Squat & Ascending rep AMRAP

• Wed: JUNETEENTH

• Thu: Gymnastics strength & short conditioning workout

• Fri: Snatches & medium length Triplet

KSCF Notes

• Juneteenth is coming and we can help 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

Pause Bench Press (First 2 reps, pause at chest for 2 sec)

• 4 sets of 3 starting at 65%

Bench Press

• 2 sets of 3

• 1 sets of 2

• 1 set of 1 Eccentric Overload set @ 100-110%

WOD

Dani Hansen B-Day WOD

"Tupper’s Revenge"

21-15-9 

Run

HSPU

Wall Balls (20/14) 

Hang Power Clean (155/105)

L3: 135/95

L2: 115/75

L1: 95/65

Runs: 

800m run  (to start)

400m 

300m run (to finish)