Thursday, January 14th, 2023 WOD

This Week's Programming

• Fri: Ring Dips & DB Curls for Strength

KSCF Notes

• 10k Double Under Team Challenge coming January 2024

• 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

Byron with glasses off.

Strength

Hang Power Cleans: all sets are done without dropping bar

• 3 sets of 3 @ 65-70% 1 RM Clean

• 4 sets of 2 @ 75%-85% 1 RM

Complete in 18 mins

WOD

"Arsenic Box"

21-15-9

Alternating Box Step Overs (24/20) (BW)

Sit-Ups