Tuesday, June 30th, 2026 WOD

This Week of Programming

• Wed: Bench Press/ Box Jump Overs, Thrusters, Rowing

• Thu: Interval Conditioning w/cleans, push-ups, squats

• Fri:  Running, DL, S2OH conditioning/ Then accessory Strength

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

Pause Front Squats (3 sec on 1st Rep)

• 2 sets of 5 @ 73%

• 3 sets of 3 @ 78%

Front Squat

• 2 sets of 6 @ 68-75%

WOD

"Swift Server"

AMRAP 10 minutes

8 Alternating Devil's Press

100' Waiter's Walks (50'/arm)

30 Hollow Holds

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20