Thursday, January 11th, 2024 WOD

Travis' Week of Programming

• Fri: Accessory 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

Flanagan

Strength

Clean Complex

Clean, Power Clean, Hang Power Clean

• 4x1 - Clean, Power Clean, Hang Power Clean

• Start at 70% and build to a moderate-heavy load

Then, build to heaviest full Clean

• 4x1 -

WOD

"Grettel"

10 rounds for time

3 clean and jerks (135/95)

3 burpees over bar

L3: 115/75

L2: 95/65

L1: 75/55