Wednesday, May 21st, 2025 WOD

This Week of Programming

• Thu: Jerk 1 RM Test, AMRAP w/rowing and DB movements

• Fri: Pendlay Row & Bench Planks, easy conditioning work

• Sat: MURPH workout

1 RM Testing for the week of May 19th

• Mon, 5/19: Clean 1 RM

• Wed, 5/21: Front Squat 1 RM Test

• Thur, 5/22: Jerk 1 RM Test

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

Strength

In 18 minutes, find 1 RM Front Squat

WOD

"Extinguish"

21-15-9

Thrusters (95/65)

15-12-9

Toes to Bar

L3: 85/55

L2: 75/45

L1: 65/35