Tuesday, July 30th, 2024 WOD

This Week of Programming

• Wed: Interval WOD w/OHS

• Thu: Front Squats

• Fri: Push Press

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community

• 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

Strength

Eccentric Bench Press

1st 2 reps are 3-5 second eccentric

• 4 sets of 3 starting at 70%

Bench Press

• 3 sets to build to a Heavy Set of 3

WOD

"Cycl'it"

5 rounds for time 

5 clean jerks (135/95)

10 pull-ups 

15 box jumps (24/20)

*Time cap 15 min

L3: 115/75

L2: 105/65

L1: 95/55