Wednesday, July 5th, 2023 WOD

No Morning classes today.

This Week's Programming

• Thu: Clean & Jerk Complex

• Fri: Front Rack Reverse Lunges and some Beach Curls

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 .

Use the Lats

Strength

I) Pendlay Rows: 5 sets of 5

II) Ring Dips: 5-5-5-3-3

WOD

"Flappity Flap"

AMRAP 9 minutes

3-6-9-12...

Pull-Ups

Overhead Squats

Rx: 115/75

L3: 105/65

L2: 95/55

L1: 75/45