Thursday, November 14th, 2024 WOD

This Week of Programming

• Fri: Accessory Strength, Rope Climbs, and more

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support our local youth led LGBTQ+ community

• 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

Mini Band Weighted Hip Bridges

• 4 sets of 8-12

WOD

"Physiquey Leaky"

4 Rounds for time 

6 Front Squat (95/65)

8 Burpees Over the Bar 

12/9 Cal Row

8 Hang Power Cleans

6 Burpees Over Bar

*Rest 2 minutes in between 

L3: 85/55

L2: 75/45

L1: 65/35