Tuesday, September 17th, 2024 WOD

This Week of Programming

• Wed: Deadlifts & Running Interval WOD

• Thu: Push Jerk, No WOD planned

• Fri: No Strength Planned, 13 min BB and HSPU 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 PRIDE month and 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

Strength

Front Squat

• 1 sets of 3 @ 80%

• 3 sets of 1 @ 85%

• 3 sets of 2 @ 80%

WOD

"17.2"

AMRAP 12 mins

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans (50/35)

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans (50/35)

*Etc., alternating between toes-to-bars and bar muscle-ups

every 2 rounds.

L3: 45/30

L2: 40/25

L1: 35/20