Wednesday, July 9th, 2025 WOD

Birthday Buds ready to sweat out their Birthday WOD today!

Happy Early Birthday, Lynnsey and Michael

This Week of Programming

• Thu: Bent Over Rows and a shorter WOD

• Fri: Sumo Deadlift Strength, no WOD planned yet

KSCF Notes

• 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

Back Squats

Every 75 Seconds for 10 sets

• Sets 1-3 (1st rep: 2 sec pause): 2 reps @ 70%

• Sets 4-6: 2 reps @ 75-80%

• Sets 7-8 (2 sec pause): 1 rep @ 80-85%

• Sets 9-10: 1 rep @ 85%+

WOD

"Lynn-Michael WOD"

18 min AMRAP

3/ 2 wall walks 

400 m run 

6 Devils press (50/35)

9 Chest-2-Bar Pull-ups

12 Box Jumps (24/20)

L3: 45/30

L2: 40/25

L1: 35/20