This Week's Programming
W: Back Squats
Th: Handstand Drills
Fr: Open Day
KSCF Notes
BE SURE TO FIND YOUR 1 RM IN ORDER TO USE PERCENTAGES IN WEEKS MOVING FORWARD
Follow our FB group or our handle @kendallsquarecf .
Skill
Kipping Drills
I) 3 mins: Hips-to-Ring/Bar sets
II) 3-mins: Kip to Pull-up transitions
Strength
Pull-Ups
8-5-5-3-3
WOD
"Fight for Your Honor"
AMRAP 12 mins
8 DB DL
10 DB hang cleans
45 Double Unders
Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20