Monday, November 4th, 2024 WOD

This Week of Programming

• Tue: Snatch, KB and burpee WOD

• Wed: Deadlifts, 18 Min AMRAP w/ run, DL, & more

• Thu: Gymnasty Play

• Fri: Bench Press

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support our local youth led LGBTQ+ community

• 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

• 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

Pause Front Squats (2 sec @ bottom)

• 4 sets of 2 @ 75% (90 sec rest)

• 3 sets of 6 @ 65-70%

WOD

"Sell It"

AMRAP 9 mins

10 Pull-ups

12 Thrusters (115/75)

L3: 95/65

L2: 85/55

L1: 75/45