Tuesday, July 9th, 2024 WOD

Genna screaming a good rep out!

This Week of Programming

• Wed: Bench Press

• Thu: Front Squat

• Fri: Snatch

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

I) DB/KB Z-Press: 8-6-5-5-3

II) Ab Wheel: 4 sets of 5-10

WOD

"Mortar"

Complete 3 Rounds

9 Hang Power Cleans

30 Double Unders

9 Sumo DL

800 m Run

Complete 2 Rounds

9 Hang Power Cleans

30 Double Unders

9 Sumo DL

400m Run

30 min cap

Rx: 155/105

L3: 135/95

L2: 115/75

L1: 95/65