Tuesday, July 21st, 2026 WOD

This Week of Programming

• Wed: Interval conditioning w/OHS, Burpees, Rowing

• Thu: Kipping Drills/floor press, ring rows, sit-ups

• Fri:  Walking Lunges/ running, hang squat cleans, farmer's carries

KSCF Notes

• SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY

• Refining our diet as a core principle to your 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

Clean & Jerk

• 2 sets of 3 @ 65% of 1 RM Clean

• 2 sets of 2 @ 70%

• 2 sets of 1 @ >70%

WOD

"Clean Hops"

5 rounds for time 

5 clean jerks (135/95)

10 pull-ups 

45 Double Unders

*Time cap 12 min

L3: 115/75

L2: 105/65

L1: 95/55