Tuesday, October 15th, 2024 WOD

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support our local youth led LGBTQ+ community

• 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

• 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

Skill

Muscle-Up Drills

Strength

BB RDLs

Starting at 85% Clean 1 RM

• 8-6-6-5-5

WOD

"Beef & Spice"

AMRAP 9 minutes

5 DB Hang Squat Clean (55/40)

10 Alt. Renegade Row

5 Muscle-Ups

L3: 50/35

L2: 45/30

L1: 40/25