Tuesday, November 4th, 2025 WOD

Omar ready for another heavy lift!

This Week of Programming

• Wed: Bench Press/ short AMRAP Couplet w/PU & Thrusters

• Thu: HS & HSPU Drills/ 4 RFT w/HSPU, BJs, Lunges, Run

• Fri:  Tempo Pull-Ups/ Unplanned conditioning

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

Deadlifts

• 3 sets of 5 @ 70%

• 2-2-2 building in weight no more than 83%

WOD

"Masticate"

AMRAP 18 minutes

7 Deadlift (295/195)

10 Alt. Renegade Row (55/40)

15 Toes to Bar

10 DB Floor Press

7 Deadlift (245/145)

400m Run

DL Levels

L3: 275/185

L2: 225/155

L1: 185/125

DB Levels

L3: 50/35 

L2: 45/30 

L1: 40/25