Wednesday, January 13th, 2021 WOD

This Week's Programming

• Wed: Snatch

• Thu: MU & Kipping drills

• Fri: Wild Card Day

KSCF Notes

• Starting on January 10th, 2021, Core Stability & Breathing Workshop w/ our friends Steve and Bryan from Forward Spine & Sport

• SUPPORT THE 10K CHALLENGE BY SIGNING UP HERE AND FUNDRAISING TO SUPPORT STEVE'S CLUB

• Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.

Spanish Flashback! Alvaro M-H

Strength

Snatch

Pause Power Snatch

(2 second pause below knees)

4 sets of 2

Hang Power Snatch

2 sets of 2

3 sets of 1

WOD

"Even Block"

22-16-10

Alt. Hang DB Clean & Jerk (60/45)

Sit-Ups

L3: 55/40

L2: 50/35

L1: 45/30

L*: 40/25