Thursday, May 2nd, 2024 WOD

This Week of Programming

• Fri: Push Press & Push Jerk

• Sat: Murph Prep

KSCF Notes

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

• 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

Skill

Rope Climbs

Strength

I) Strict TTB: 4 sets of 4-8

II) DB Isolation Curls: 3 sets of 5-8

WOD

"Meerkat"

Complete 4 Rounds

4-3-2-1 Rope Climbs (Rd 1 is 4 reps then reduce 1 rep/Rd)

6 DB Burpees (50/35)

12 DB Alt. Front Rack Reverse Lunge

L3: 45/30

L2: 40/25

L1: 35/20