Monday, June 23rd, 2025 WOD

Start your week off on bended knee with a strong workout!

This Week of Programming

• Tue: Press strength, longer triplet w/snatch, wallballs

• Wed: Pull-up tempo strength, short clean and TTB couplet

• Thu: HS and HS Walking, endurance running, DB snatch, rope climbs, and floor press

• Fri: DL Strength, shuttle, KB lunge, KB Thruster WOD

KSCF Notes

• Refining our diet as a core principle to your 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

Back Squat

Every 90 seconds for :

• 5 sets of 3 @ 70-80%

• 4 sets of 2 @ 80% or more

WOD

"Hercules"

AMRAP 14 minutes

7 HSPU

11 Burpee Box Jump Over (24/20)

7 Chest to Bar Pull-Up