Tuesday, January 3rd, 2023 WOD

This Week's Programming

• Wed: Rowing & Step-Ups

• Thu: HS work and Sumo DL Strength

• Fri: Strict DB Press

KSCF Notes

• Weightlifting classes are back on Tuesdays and Wednesdays

• 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 .

Skill

Rope Climbs

Strength

Cleans

In 8 minutes build to heavy 2 Rep Clean

Rest for 3 minutes then,

EMTOM for 6 minutes starting at 65% 1 RM Clean

• 1 Power Clean + 2 Front Squats + 1 Clean

WOD

"Ring Around the Bar"

Complete 5 Rounds

7 Hang Power Cleans (155/105)

8 Ring Dips

*EMOTM starting at 0:00, 30 Double Unders

L3: 135/95

L2: 115/85

L1: 95/65