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Monday, March 21st 2022 WOD

This Week's Programming

  • Tue: Deadlifts

  • Wed: Rope Climbs

  • Thu: Snatches

  • Fri: Inverted work and Interval WOD


KSCF Notes


  • KSCFaceOff will be held on April 9th starting at 9 am.

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


Strength


Bench Press


8-5-3-5-3-2-3-2-1


*First set of 8 should be somewhere around 65% of 1 RM

**Back Off sets looking to work intensity back up to a heavy 1 rep set


WOD


"Vaurnet"

AMRAP 12 minute

10 DB Cleans

5 DB Push Jerk

10 DB Front Rack Squats

5 Muscle Ups

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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