Wednesday, January 24th, 2024 WOD

This Week of Programming

• Wed: Deadlift and Burner WOD

• Thu: Dips and DB Flyes with semi-Murph WOD

• Fri: Ring Rows and Core w/ ascending C&J ladder

KSCF Notes

• Gymnastics Classes, Tuesday @6;25 pm

• 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

Walk it out, Pete.

Strength

Deadlift w/ 2 sec pause on first pull just off floor

• 5 sets of 2 @ 80%

Deadlift

• 2 sets of 5 at desired load 70% or more

WOD

"Slushy"

AMRAP 12 mins

50 Double Unders

15 Deadlifts (245/175)

10 Sit-Ups

L3: 225/155

L2: 205/135

L1: 185/115