Monday, September 30th, 2024 WOD

This Week 1 RM Testing

• 9/30: Back Squat

• 10/1: Push Jerk

• 10/2: WOD then 1 RM Power Clean

• 10/3: 1 RM Overhead Squat

• 10/4: 1 RM Deadlift

KSCF Notes

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

• Donate to BAGLY to support PRIDE month and 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

In 20 minutes, 1 RM Back Squat

WOD

"Deserve & Deliver"

AMRAP 16 Minutes

15 Chest to Bar Pull-Ups

10 DB Hang Squat Cleans (50/35)

100' DB Contralateral Farmer-Waiter Carry/side (25’=1 rep)

15 Sit-Ups

L3: 45/30

L2: 40/25

L1: 35/20