Monday, November 17th, 2025 WOD

Positive Mindset to start the week

This Week of Programming

• Tue: Front Squat/ BB triplet w/BS, Jerk, Hang Clean

• Wed: HS Skills/ 20 min AMRAP, ascending reps, Pull-ups, DB OHS, BBJO, Rowing

• Thu: DL Strength/ DB Thruster and rowing WOD

• Fri:  Accessory w/DB Press/ Short AMRAP w/DUs, KBS, MB Slams

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

I) Weighted Ring Rows: 5 sets of 5

II) Single Leg RDLs: 4 sets of 6-8/leg

WOD

"Pepe's Prawnspiration"

AMRAP 13 mins

22 Wall Balls

44 Double Unders

5 Ring Muscle-Ups

12 Alt. Hang Clean & Jerk (55/40)

L3: 50/35 

L2: 45/30 

L1: 40/25