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Monday, November 7th, 2022 WOD

This Week's Programming

  • Tue: Back Squat

  • Wed: Push Jerk

  • Thu: Likely an interval WOD

  • Fri: Accessory Strength and some magic


KSCF Notes

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


Maximize your Mobilize

Strength


Power Cleans

In 10 mins

  • 4 sets of 3 @ 65-70% of Clean 1 RM

In 6 mins

  • build in 2 rep Hang Power Clean set

WOD


“Mid-Range”

800 m run

15 OH Squats (115/75)

15 Box Jump Overs (24/20)

15 V-Ups

400 m run

9 OH Squats

9 BJO

9 V-Ups

300 m run

L3: 95/65

L2: 75/55

L1: 65/45

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KSCF Notes Shoe Donations. Bring in your used shoes to drop-off outside our box. Follow our FB group or our handle @kendallsquarecf . WOD "You First" In Teams of 2, Complete 2 Rounds: 2 minutes at eac