Wednesday, July 12th, 2023 WOD

This Week's Programming

• Thu: DB Walking Lunges & Strict TTB

• Fri: Snatch

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• 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 .

RouzBae

Skill

Handstand and HSPU Drills

Strength

I) DB Neutral Grip Bench Press: 6 sets of 5

II) Reverse Hyperextensions: 3 sets of 12

WOD

"Synergy"

Complete 3 Rounds

2 Rope Climbs

400 m Run

8 Renegade Rows (55/40)

10 Ukrainian Swings (60/44)

*Rest 1 minute after each round

L3: 53/35

L2: 44/26

L1: 35/18