Thursday, September 12th, 2024 WOD

KSCF Notes

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

• Donate to BAGLY to support PRIDE month and 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

Strength

Complete 4 Supersets

I) Weighted Ring Rows: 5

II) BB Reverse Curls: 6-10

III) Ab Wheel Rollouts: 5-10

Rest 1-2 mins

WOD

"Bucket Brigade"

Complete 10 rounds

Every 90 seconds

5 Hang Power Snatches (95/65)

5 Burpees Over Bar

L3: 85/55

L2: 75/45

L1: 65/35