Thursday, January 16th, 2025 WOD

This Week of Programming

• Fri: Short-Medium WOD then Accessory Strength

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

Single Leg Weighted Hip Bridges

• 4 sets of 6-10/leg

WOD

"Samsonite"

AMRAP 4 mins

8 Toes to Bar

50-foot DB Front Rack Walking Lunge (50/35)

8 Pull-ups

rest 4 mins

AMRAP 4 mins

8 Toes to Bar

50-foot DB Front Rack Walking Lunge (50/35)

8 Pull-ups

rest 4 mins

AMRAP 4 mins

8 Toes to Bar

50-foot DB Front Rack Walking Lunge (50/35)

8 Pull-ups

L3: 45/30

L2: 40/25

L1: 35/20