Tuesday, November 7th, 2023 WOD

This Week's Programming

• Wed: Barbell Interval WOD

• Thu: Gymnastics Skill/Strength w/ a medium length ascending rep WOD

• Fri: Push Press (for reals this week)

KSCF Notes

• Dress up for our Costume Halloween Partner WOD Tuesday the 31st

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Gymnastics Classes coming soon!!

• 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

Back Squat

• 2 sets of 10 @ 65%

• 3 sets of 5 @ 75%

• 1 set of 3 @ 80%

WOD

“Mid-Range”

800 m run

15 OH Squats (115/75)

15 Box Jump Overs (24/20)

15 V-Ups

400 m run

9 OH Squats

9 BJO

9 V-Ups

300 m run

L3: 105/75

L2: 95/65

L1: 75/55