Wednesday, March 19th, 2025 WOD

Jacob Cleaning house!!

This Week of Programming

• Thu: Press Strength, Shuttle runs and DB conditioning

• Fri: Nothing planned as of yet

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

WOD

“Clean the Boat”

AMRAP 3 minutes

21/15 Calorie Row 

21 Lateral Erg Burpees 

Max Hang Power Cleans (95/65)

rest 3 minutes

AMRAP 3 minutes

18/13 Calorie Row 

18 Lateral Erg Burpees

Max Hang Power Cleans (115/75)

rest 3 minutes

AMRAP 3 minutes

15/11 Calorie Row 

15 Lateral Erg Burpees

Max Hang Power Cleans (135/95)

rest 3 minutes

AMRAP 3 minutes

12/9 Calorie Row 

12 Lateral Erg Burpees

Max Hang Power Cleans (155/105)

L3: 75/55, 95/65, 115/75, 135/95

L2: 75/55, 95/65, 105/75, 115/85

L1; 65/45, 75/55, 95/65, 105/75