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Saturday, August 28th, 2021 WOD

KSCF Notes

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

  • Follow our FB group or our handle @kendallsquarecf .


WOD


"And I was Running"

In teams of 3

Run 3600 meters or 2.24 miles

*One teammate runs 400m at a time

**While 1 athlete runs the others complete AMRAP

***Workout is complete after completion of total distance

****Every 1200 m run the AMRAP changes

I) AMRAP

20 Power Cleans (185/125)

10 Burpees Over bar

II) AMRAP

15 Push Jerks (135/85)

10 Burpees Over Bar

III) AMRAP

10 Overhead Squats (95/65)

10 Burpees Over bar

L3: 155/105, 115/75, 65/45

L2: 135/85, 115/75, 65/45

L1: 115/75, 65/95, 55/35

-Score each AMRAP separately

- Score is total rounds/reps completed between all AMRAPs and time to complete total distance.

- Record all 4 scores individually (AMRAP 1, 2, 3, Total)


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