Wednesday, July 22nd, 2026 WOD

Nicholas working that full ROM!! 👏

This Week of Programming

• Thu: Kipping Drills/floor press, ring rows, sit-ups

• Fri:  Walking Lunges/ running, hang squat cleans, farmer's carries

KSCF Notes

• SUPPORT OUR VENEZUELAN FAMILY HERE TO HELP WITH THEIR RECOVERY

• Refining our diet as a core principle to your 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

Overhead Squats

• 3 sets of 5

WOD

“Special Sauce”

AMRAP 3 minutes

21 Overhead Squats

21 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3 minutes

18 Overhead Squats 

18 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3 minutes

15 Overhead Squats 

15 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3 minutes

12 Overhead Squats 

12 Lateral Erg Burpees

Max Calorie Row

Rx: 95/65, 115/85, 135/95, 155/105

L3: 75/55, 95/65, 115/85, 135/95

L2: 65/45, 75/55, 95/65, 115/85

L1: 55/35, 65/45, 75/55, 95/65