Thursday, July 20th, 2023 WOD

This Week's Programming

• Fri: Pistols and Pull-Ups

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• 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 .

Ruyu Locking it out

Strength

Complete GIANT Sets

I) Weighted Ring Rows: 5 sets of 5

II) Barbell Curls: 4 sets of 5-7

III) Bench Plank: 4 sets of 30 seconds

WOD

"Avalanche"

AMRAP 9 minutes

1 Wall Walks

2 Alt. Devil's Press (45/30)

3 V-Ups

*Every Round increase 1 rep/movement.

eg. Rd 2:

2 Wall Walks

3 Alt. Devil's Press (45/30)

4 V-Ups