Wednesday, June 28th, 2023 WOD

This Week's Programming

• Thu: Interval WOD - Cleans, push-ups, squats, rowing

• Fri: Pull-ups and probably something else

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 .

Strength

Bench Press

4 sets of 3 @ 55-65%

• These sets should be explosive completing 3 explosive reps in less than 7 seconds

4 sets of 3; normal tempo building in weight

Forced Eccentric

2 sets

• Use 100-110% of 1 RM for max eccentric lowering

WOD

"Ring Jumper"

15-12-9-12-15

Box Jump Overs (24/20)

Ring Rows

Sit-Ups