Thursday, July 7th, 2022 WOD

This Week's Programming

• Fri: Some sort of strength and WOD

KSCF Notes

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf .
  

Get it up, KB!!

WOD

"Ferment"

AMRAP 15 minutes

400m Run (1 Rep)

12 DB Deadlifts (50/35)

6 HSPU

12 Alt. DB Renegade Rows

300m Run (1 Rep)

12 DB Deadlifts (50/35)

6 HSPU

12 Alt. DB Renegade Rows

100m Shuttle (1 Rep)

12 DB Deadlifts (50/35)

6 HSPU

12 Alt. DB Renegade Rows

L3: 45/30

L2: 40/25

L1: 35/20

Strength

I) DB 1 Arm Bench Press: 8-6-6-5-5

II) BB Ab Rollouts: 5-10 x 4 sets