Thursday, July 6th, 2023 WOD

This Week's Programming

• Fri: Front Rack Reverse Lunges and some Beach Curls

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 .

Cleaning All Daylen

Strength

Clean & Jerk Complex

In 10 mins complete 4-5 sets

1 Clean + 1 Jerk + 1 Hang Clean + 1 Jerk

In 7 minutes complete 3-4 sets

1 Clean-Jerk + 1 Hang Clean

WOD

"Leg Work”

On the 4:00 x 4 Rounds:

9 Box Jump Overs (24/20)

12 Dumbbell Thrusters

15/12 Calorie Row/Bike/Ski

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20