Tuesday, January 2nd, 2024 WOD

This Week's Programming

• Wed: Bench Press

• Thu: Deadlift

• Fri: Gymnastics EMOTM work capacity strength

KSCF Notes

• Ice Bath Event with Rachel Lee on Saturday the 13th from 10 am- 12 pm

• 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

• Gymnastics Classes coming soon!!

• 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

1 Snatch + 1 Hang Snatch

• 4 sets of 2

  • First two sets working at 65% 1 RM and attempting to build

1 Hang Power Snatch + 1 Power Snatch (Trying to use similar or more weight than the above complex)

• 4 sets of 1

WOD

"Snatch Bowl"

Complete 5 Rounds

7 Hang Power Snatch (95/65)

7/4 Strict Pull-Ups

12 Alt. BB Reverse Lunges

L3: 75/55

L2: 65/45

L1: 55/35