This Week's Programming
Fri: Murph-Style WOD
KSCF Notes
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Strength
Bench Press
2 sets of 5 @ 75%
3 sets of 2 @ >75%
3 sets of Max Rep @ 75% (no more than 4 reps)
*Max 2-mins rest between sets
WOD
"Spindle"
AMRAP 4-mins
18/12 Cal Row
18 Alt. Hang DB Snatch (50/25)
Rest 3 mins
AMRAP 4-mins
14/9 Cal Row
14 Alt. Hang DB Snatch (50/25)