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Tuesday, April 19th, 2022 WOD

This Week's Programming

  • Wed: Murph Prep

  • Thu: Thruster 1 RM

  • Fri: WOD then Accessory work

KSCF Notes

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

  • Follow our FB group or our handle @kendallsquarecf .




Strength


Bench Press


Complete 5 sets of 3 w/ 2 sec pause at bottomr of ROM


Set 1: 70%

Sets 2 & 3: 75%

Sets 4 & 5: 78%


Then, Complete 1 set of 10-15 max speed reps @ 60%


WOD


"Dilemma"

Every 2 minutes for 12 minutes alternating movements every 2 mins:

I) Max Cal Row (score is total cals rowed)

II) 21 Wall Balls (20/14)

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