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Thursday, April 28th, 2022 WOD

This Week's Programming

  • Fri: Murphy-Wurky

KSCF Notes

  • Monday, May 30th we'll be performing our "Murph" workout.

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

  • Follow our FB group or our handle @kendallsquarecf .




Strength


Snatch


Build to max technical weight of the following complex:

-Hang mid-thigh, Hang below the knee, Floor


Use the same weight to complete 3x1 snatch (from the floor, full catch) or roughly 70% of 1RM


WOD


"Triple Option"

Complete 5 Rounds

35 Double Unders

18-15-12-9-6

Kettlebell Swings (53/35)

Sit-Ups

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