Tuesday, December 15th, 2020 WOD

KSCF Notes

• Starting on January 10th, 2021, Core Stability & Breathing Workshop w/ our friends Steve and Bryan from Forward Spine & Sport

• SUPPORT THE 10K CHALLENGE BY SIGNING UP HERE AND FUNDRAISING TO SUPPORT STEVE'S CLUB

• Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.

This Week's Programming

• Wed: Snatch

• Thur: Pull-Up/Muscle-Up Skill-Drill

• Fri: Bench Press

Strength/Skill

Complete 4 GIANT sets

I) 5 DB Row/Arm

II) 10 Banded Hip Rotations/side

III) 6-10 Prone Grip Eccentric Reverse BB Curl

*Rest 60 seconds

WOD

“Carbon Copy”

For Time:

1 Toes to Bar, 10 Box Jumps (24/20)

2 Toes to Bar, 9 Box Jumps

3 Toes to Bar, 8 Box Jumps

4 Toes to Bar, 7 Box Jumps

5 Toes to Bar, 6 Box Jumps

6 Toes to Bar, 5 Box Jumps

7 Toes to Bar, 4 Box Jumps

8 Toes to Bar, 3 Box Jumps

9 Toes to Bar, 2 Box Jumps

10 Toes to Bar, 1 Box Jumps