Saturday, January 23rd, 2020 WOD

Core Breathing & Activation Clinics

This Sunday the clinics will be sign-up on the schedule. We are trying to prepare the size of the class for the Forward Spine and Sports friends. Please sign-up if you plan to attend. There will be no class this Sunday but there will be programming posted here.

KSCF Notes

• Starting on January 10th, 2021, Core Stability & Breathing Workshop w/ our friends Steve and Bryan from Forward Spine & Sport

• SUPPORT THE 10K CHALLENGE BY SIGNING UP HERE AND FUNDRAISING TO SUPPORT STEVE'S CLUB

• Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.

WOD

"Drone Strike"

Buy-in: 20 Burpees

Run 800 meters

Then,

Complete 5 Rounds

12 Alt. Hang DB Snatch

9 DB Floor Press

6 Chest-to-Bar Pull-Ups

Then,

Row 800 meters

Cash-Out: 10 Burpees

*Optional: Wear 20/14 lb vest

Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25