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Monday, November 28th, 2022 WOD

Improve Your Health Awareness

The cold indoor (for many) and Holiday season is approaching us fast. This is the time of year we often cozy in and become less active. Keeping an eye on our various health patterns is important for our overall health. One method to track your sleep and recovery is by using a WHOOP band. Not only does the WHOOP track your sleep patterns but it also gauges your Heart Rate strain during a workout. Collectively, it's a great tool to help measure your overall health. Our KSCF Fam member Genna also works with WHOOP so become a part of our WHOOP team.

Our team discount link is here. You'll get a discounted initial membership and WHOOP is running a huge discount right now for those who join or rejoin for a 12 or 24-month membership. You can also discount your membership by taking part in a WHOOP study by visiting their labs located right in the Fenway area in Boston. Take a look and help yourself by joining our WHOOP team.

This Week's Programming

  • Tue: Strict Pull-Ups/Presses

  • Wed: HS and Kipping HSPU Drills

  • Thu: Bench and Row accessory

  • Fri: Back Squats

KSCF Notes


Clean & Jerk

In 16 minutes using C&J 1 RM percentage

  • 3 sets of 2 @ 73%

  • 2 sets of 2 @ 78%


"Sliced Cheese"

AMRAP 15 minutes

13 Box Jump overs (24/20)

18 Alternating Renegade Row (50/35)

35 Double Unders

13 Sit-Ups

L3: 45/30

L2: 40/25

L1: 35/20

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