Wednesday, July 31st, 2024 WOD

Yoonsik is gonna crush today's OHS

This Week of Programming

• Thu: Front Squats

• Fri: Push Press

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

“Special Sauce”

AMRAP 3: 

21 Overhead Squats

21 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

18 Overhead Squats 

18 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

15 Overhead Squats 

15 Lateral Erg Burpees

Max Calorie Row

Rest 3 Minutes

AMRAP 3: 

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