Wednesday, November 19th, 2025 WOD

Together we can improve one another's life. #community

This Week of Programming

• Thu: DL Strength/ DB Thruster and rowing WOD

• Fri:  Accessory w/DB Press/ Short AMRAP w/DUs, KBS, MB Slams

KSCF Notes

• Refining our diet as a core principle to your 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

Skill

HS and HS Walking Drills

WOD

"Even Flow"

AMRAP 20 mins

3-6-9...

Burpee Box Jump Over (24/20)

Unilateral DB Overhead Squat (50/35)

Strict Pull-Ups

Calorie Row

L3: 45/30

L2: 40/25

L1: 35/20