Monday, November 16th, 2o20 WOD

This Week's Programming

• Tue: GWehnsters

• Wed: Interval WOD

• Thu: Overhead Squats

• Fri: Muscle Up/Pull-Up strength

KSCF Notes

• Don't forget, we've added 7:35 pm classes M-W as well as Sunday morning 10 am class. Sign-up so you keep in line with your fitness goals this Fall!

• Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.

Strength

Deadlifts

Every 2 mins for 12 mins

Sets 1-3: 5 reps @ 70%

Sets 4-6: 3 Reps @ 80%

Sets 7-8: 1 Rep at 88%

WOD

“Hangman”

For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees

50 Double Unders

L3: 15-12-9 Rx

L2: 115/75

L1: 95/65