Tuesday, January 30th, 2024 WOD

This Week of Programming

• Wed: Squat Endurance

• Thu: Landmine Press and Burner WOD

• Fri: Hip Bridges, Curls, and medium WOD

KSCF Notes

• 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

• 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

Sarah building the grip and overall strength

Strength

I) DB Bench Press: 5 sets of 5

II) DB Bird-Dog Row: 4 sets of 6-8/side

WOD

21.1

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min.