Tuesday, January 28th, 2025 WOD

Check out Coach Darwin's post about The Power of Protein. Click the image to head to the Brain Gains Blog

This Week of Programming

• Wed: Pull-ups, curls, and Open WOD

• Thu: Clusters, short interval WOD

• Fri: Bench Press and no WOD planned yet

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

C&J Complex

Every 90 seconds for 6 sets starting at ~50% 1 RM C&J

• 1 Hang Clean + 2 Jerks + 1 Clean

WOD

"Skeletor Hands"

Complete 4 Rounds

50" DB Walking Lunges

10 DB Shoulder to Overhead

12 DB Renegade Rows

*Every 90 seconds that passes, 2 DB Clusters

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

Last completed 1/3/2023