Monday, October 20th, 2023 WOD

Wear Your HalloWOD Outfit

Let's have a little fun and share some good times with one another for our Partner HalloWOD workout tomorrow. Our workouts will be in partners or teams in order to test our endurance and share some good times.

This Week's Programming

• Tue: Dress Up for the Partner HalloWOD

• Wed: Bench and moderate WOD

• Thu: Snatch

• Fri: Push Press

KSCF Notes

• Dress up for our Costume Halloween Partner WOD Tuesday the 31st

• 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 .

Strength

Front Squat

First 5 sets have 3 sec pause at bottom of first rep

• Sets 1-3: 4 reps @ 70%

• 4&5: 3 reps @ 75%

Normal FS

• 2 sets of 10 @ 60-70%

WOD

"Hulked Out"

AMRAP 9 Mins

6 Ring Dips

12 Handstand Push-Ups

24 Double Unders (48 SUs)