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    • May 10, 2022
    • 1 min read

Wednesday, May 11th, 2022 WOD

This Week's Programming

  • Thu: Long Murph-Prep

  • Fri: Unplanned Open Programming

KSCF Notes

  • Monday, May 30th we'll be performing our "Murph" workout.

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


Greg Neal flexing for Travis


Strength

Clean & Jerk


Complete the following complex for 4x1+1:

- Jerk (Split Jerk if able to) + BTN Jerk


Clean & Jerk

- 3x2 @ 75%



WOD


"Be a Beach or Ride the Wave"

Complete 4 Rounds

21 Double Unders

14 Deadlifts

7 Toes to Bar

*Every 90 Seconds, 2 Power Snatch

*DL and Snatch weight are the same

Rx: 70% 1 RM

L3: 65%

L2: 60%

L1: 55%



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