Wednesday, February 12th, 2025 WOD

Wish this Snow Cowboy a Happy Burrrffdaayyy today while he gets his Bench swell on.

This Week of Programming

• Thu: Accessory Strength and Shorter sprint WOD

• Fri: coming soon

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

Pause Bench Press

• 4 sets of 3 w/2 sec pause at bottom

Bench Press

• 2 sets of 2

DB 1-arm Incline Bench

• 2 sets of max reps (no more than 10 total reps/set)

WOD

"Tips Down"

16-12-8

DB Burpee Box Step-Overs (24/20)

DB Alt. Renegade Row

DB Deadlifts

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20