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Monday, October 24th, 2022 WOD

HalloWOD Costume Contest!!


On October 31st we will run a fun in-house costume contest. You can dress up on your own or create a fun team costume with your KSCFriends. The best costume as voted by both members (you can pick yourself) and coaches will win a gift card to either Catalyst or Lily P's as chosen by the winner. Choose your best costume and wear it to our Halloween themed WOD on Monday the 31st.



This Week's Programming

  • Tue: Bench Press

  • Wed: Inverted & Kipping work, Partner Murph WOD

  • Thu: Rope Climb WOD

  • Fri: Interval WOD

KSCF Notes


  • HalloWOD costume contest coming on Monday, October 31st

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

  • Follow our FB group or our handle @kendallsquarecf .



Strength


Snatch

Hang Snatch: Use 8 mins for these sets

  • 2 sets of 4 @ 65%

  • 1 set of 2 @ 70%

Then, for 8 mins, build in Hang Power Snatch from 65%


WOD


Blitzen

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/75)

Time Cap: 13 minutes

L3: 105/65

L2: 95/55

L1: 75/45

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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