Wednesday, November 20th, 2024 WOD

This Week of Programming

• Thu: Walking Lunges, Stavy's Crushters

• Fri: Cleans, HSPU/DU WOD

KSCF Notes

• 
  

• 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

I) DB Bird-Dog Row: 4 sets of 5

II) Ab Rollouts: 3 sets of 5-8 

WOD

"Even Flow"

AMRAP 20 mins

3-6-9-12...

Burpee Box Jump Over (24/20)

Unilateral DB Overhead Squat (50/30)

Strict Pull-Ups

Calorie Row

L3: 45/25

L2: 40/20

L1: 35/15