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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