Thursday, January 8th, 2025 WOD

Dani showing off some Power Cleans!!

This Week of Programming

• Fri:  Jerk/ Push-ups, Sit-ups, Ski

KSCF Notes

• Refining our diet as a core principle to your 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

Cleans

Clean Complex

4s sets of 1 :

• Clean, Power Clean, Hang Power Clean

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

Then, 

3 sets of 1 to heaviest Power Clean weight

WOD

"20.2"

AMRAP 20 minutes

4 dumbbell thrusters (50/35)

6 toes-to-bars

24 double-unders

L3: 45/30

L2: 40/25

L1: 35/20