Thursday, January 9th, 2024 WOD

This Week of Programming

• Fri: Split Jerk, no WOD planned

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

Cleans

Clean Complex: 4 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

"Grettel"

10 rounds for time

3 clean and jerks (135/95)

3 burpees over bar

L3: 115/75

L2: 95/65

L1: 75/55