Monday, November 27th, 2023 WOD

KSCF Notes

• 12-Days of Fitness Potluck WOD and White Elephant. Saturday, December 9th at 9:45 am.

• 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

• Gymnastics Classes coming soon!!

• 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 .

Frederick always jerkin' around

Strength

Jerk Balance

• 3 sets of 3 building from 40-60% 1 RM Jerk

Split Jerk

• 3 sets of 3 @ 65%

• 3 sets of 2 @ 70%

WOD

"Bucket Brigade"

Complete 1 round every 90 seconds for 10 rounds

5 Hang Power Snatches (95/65)

5 Burpees Over Bar

L3: 85/55

L2: 75/45

L1: 65/35