Wednesday, July 24th, 2024 WOD

This Week of Programming

• Thu: Open Day not programmed yet

• Fri: Deadlift

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community

• 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

WOD

"Bow Bound"

AMRAP 5 minutes

7 Rounds of “The Chief” (115/80)

Max Calorie Row

rest 5 minutes 

AMRAP 5 minutes

6 Rounds of “The Chief” (135/95)

Max Calorie Row 

rest 5 minutes

AMRAP 5 minutes

5 Rounds of “The Chief” (155/105)

Max Calorie Row

L3: 105/75, 115/85/, 135/95

L2: 95/65, 105/75, 115/85

L1: 75/55, 95/65, 105/75 

"The Chief"

3 Power cleans

6 Push-ups

9 Squats