This Week's Programming
Wed: Deadlift
Thu: Interval WOD
Fri: Open Programming: designed by your suggestions
KSCF Notes
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf .
Strength
Bench Press
15 minutes to complete:
3 sets of 5 @ 80%
3 sets of 3 @ 85%
WOD
“Nikhil’s Nookie”
AMRAP in 20 minutes
7 Squat Cleans (95/65)
7 Push Press (95/65)
7 Back Squats (95/65)
300 meter Run
This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December, 2004.
He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.
Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident.