Tuesday, June 13th, 2023 WOD

This Week's Programming

• Wed: Interval WOD

• Thu: Ring Dips and Pull-Ups

• Fri: Deadlifts

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Wednesdays & Fridays

• 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 .

Mel B.

Strength

Back Squat

5-5-5-5-5

• starting at 75% and trying to build to heaviest 5 rep weight
  

Alt Goblet Pistols

• Immediately after BS Set, 8 alternating reps

WOD

"Lavoro Duro"

Complete for time:

15/12 Cal Row

8-6-4-2

Humanmakers (50/35)

*Humanmakers follow every set of rowing cals. 4 total rounds to complete the WOD.

L3: 45/30

L2: 40/25

L1: 35/20