Thursday, December 22nd, 2022 WOD

• Fri: Lunges and Gymnastics WOD

KSCF Notes

• You can find CAC & KSCF Holiday operating hours here

• Weightlifting classes are back on Tuesdays and Wednesdays

• 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

Power Clean

EMOTM for 9 mins

Mins 1-3: 2 reps @ 75%

Min 4: Rest

Mins 5-9: 1 Rep building to heavy Single

Then, using 7 minutes: use 70% of 1 Rep above

• 1 Power Clean + 1 Hang Clean

WOD

"Lords A-Leapin' "

Complete 5 Rounds

7 Burpee Box Jump Overs (24/20)

12 1-arm DB Hang C&J (50/35)

*1-minute rest

L3: 45/30

L2: 40/25

L1: 35/20