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Tuesday, November 30th, 2021 WOD

This Week's Programming

  • Wed: Snatch

  • Thu: Gymnastics strength

  • Fri: Accessory Strength w/Pistols and more

KSCF Notes

  • MASK MANDATE is in effect. Please wear a mask

  • Check out Catalyst Restaurant

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .




Strength


Bench Press


Every 90 seconds for 6 minutes


Sets 1 & 2: 8 reps @ 70%

Sets 3 & 4: 5 reps at 75%


Then,


3 sets of 3 at 75% or more


WOD


"Kiddy Cam"

Complete 5 Rounds

12 Alt. Renegade Rows (55/40)

8 Ring Dips

16/12 Calorie Row

L3: 50/35

L2: 45/30

L1: 40/25

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