Monday, September 28th, 2026 WOD Outline

This Week of Programming

• Tue: Endurance AMRAP: C2B, HSPU, C&J, Run

• Wed: Overhead Squats/ Couplet of Rowing & OHS

• Thu: Front Rack Reverse Lunges/ BBJOs & Humanmakers

• Fri:  Snatches/ No WOD Programmed

KSCF Notes

• Refining your diet is a core principle to daily life. Get your FITAF 20% discount off your first order and FREE DELIVERY to KSCF

• 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

Tempo Pull-ups (4 sec up, 10 down)

• 3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

• 5-3-3

WOD

"Gritty'

AMRAP 13 minutes

11 DB Front Squats(55/40)

2 Rope Climbs (2 manmakers if no climb attempts)

16 DB Alt. Renegade Row

L3: 50/35

L2: 45/30

L1: 40/25