Thursday, December 11th, 2025 WOD

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This Week of Programming

• Fri:  OHS & Skin the Cat/ Short conditioning workout before

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Eccentric Pause Deadlift (2 sec. below knees)

4-4-3-3 starting at 75%

Sumo Deadlift

5-5-3

WOD

"24.1"

For time:

21 dumbbell snatches, arm 1

21 lateral burpees over dumbbell

21 dumbbell snatches, arm 2

21 lateral burpees over dumbbell

15 dumbbell snatches, arm 1

15 lateral burpees over dumbbell

15 dumbbell snatches, arm 2

15 lateral burpees over dumbbell

9 dumbbell snatches, arm 1

9 lateral burpees over dumbbell

9 dumbbell snatches, arm 2

9 lateral burpees over dumbbell

*Time cap: 15 minutes

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20