Wednesday, November 4th, 2020 WOD

NEW SCHEDULE THIS WEEK!!!!

This Week's programming

• W: Deadlifts

• Th: Strict HSPU

• Fr: Open Day 😏

KSCF Notes

• Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.

Keeping the Core Tight!!

Strength

Deadlift

8 reps: 60-65%

6 reps: 68-72%

5 reps: 75%

2 sets of 3 reps: 80%

WOD

"Pullulate"

Complete 3 Rounds

15 Deadlift (225/155)

10 Alt. Renegade Row (50/35)

15 Toes to Bar

L3: 205/135 - 45/30

L2: 185/115 - 40/25

L1: 155/105 - 35/20