Wednesday, November 13th, 2024 WOD

Low Reps, High-Intensity, Full ROM today.

This Week of Programming

• Thu: Nothing Planned

• Fri: Accessory Strength

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support our local youth led LGBTQ+ community

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

Back Squat

EMOTMins 1-4

• Odds: 3 reps @ 75%

• Evens: 1 @ 85%

EMOTMins

• 5-7: Rest

EMOTM, mins 7-10

• 2 reps @ 80%

WOD

“Catch a Pump”

Complete for Time

800 m run

15 Deadlifts (245/165)

12/7 Strict Pull-Ups

15/12 Ring Dips

400 m run

9 DL (245/165)

9/5 Strict Pull-Ups

9/6 Ring Dips

300 m run

L3: 225/155

L2: 185/125

L1: 155/105