Thursday, January 4th, 2024 WOD

This Week's Programming

• Fri: Gymnastics EMOTM work capacity strength

KSCF Notes

• Ice Bath Event with Rachel Lee on Saturday the 13th from 10 am- 12 pm

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Gymnastics Classes coming soon!!

• 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

MM on her DL💪

Strength

Deadlift

• 4 sets of 3 reps @ 75% w/pause at bottom of the kneecap

• 2 sets of 10 at desired Load

WOD

"Building Humor"

AMRAP 13 minutes

18/14Calorie Row

8 DB Hang Squat Cleans (50/35)

200' Farmers Carry

*Every time DBs are dropped during any point of the carry, 3 burpees

L3: 45/30

L2: 40/25

L1: 35/20