Wednesday, May 28th, 2024 WOD

Gymnastics Class Tonight: 6:25 pm

Gymnastics- HS day

15 min AMRAP Partner WOD:

20 Ring rows

15 WB

10 Wall Walks

*split reps as needed

Most of our Memorial Day Weekend "Murph" crew. A gritty group sweating it out next to one another ❤️

This Week of Programming

• Thu: Bench Press 1 RM Test, Probs more gymnastics in the WOD

• Fri: Accessory Strength, Triplet with rowing, DL, and cleans

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

Front Squats

• 4 sets of 5: 65-75%

• 2 sets of 3: 80%

WOD

"Grange Grind"

AMRAP 14 Minutes

65 Double Unders

8 Hang Squat Clean (135/95)

10 HSPU

L3: 115/85

L2: 95/65

L1: 75/55