Thursday, May 19th, 2022 WOD

This Week's Programming

• Fri: Kipping and DB Strict Press

KSCF Notes

• Monday, May 30th we'll be performing our "Murph" workout.

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

• Follow our FB group or our handle @kendallsquarecf .

Explaining that using too much chalk means you're weak

Strength

Deadlift

Complete:

• 2 sets of 5 @ 70%

• 4 Sets of 2 @ 80-85%

*4 second eccentric to floor on last rep of EVERY set.

Then,

2 sets of 8 RDL at 80% of 1 RM Clean

WOD

"Gently Down Your Stream"

22-16-10

Cal Row (18-12-9 modified volume)

Alt Renegade Row

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20