Tuesday, November 25th, 2o25 WOD

Potluck and Twelve Days of Fitness Workout

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This Week of Programming

• Wed: Pendlay ROW/ HIIT WOD w/cleans, HSPU, Swings

• Thu: Endurance Thanksgiving WOD

• Fri:  Gymnastics Play/ NO WOD Yet

KSCF Notes

• 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

Speed Bench (all reps in less than 4 seconds)

• 4-4-3-3 starting ~40% and building in weight

Tempo Bench Press (4 second eccentric)

• 3 sets of 3 starting at 65-70% and building in weight

Bench Press

• 2 sets of 3

*Complete all sets within 18 minutes

WOD

"Parity"

AMRAP 15 mins

*Increase reps by 2 every Round

2 Muscle-Ups

4 Wall Balls (20/14)

6 Cal Row/Bike/Ski