Wednesday, November 5th, 2025 WOD

Happy Birthday to this Young Gun, Dad, and awesome Coach!! Enjoy, Neddy!

This Week of Programming

• Thu: HS & HSPU Drills/ 4 RFT w/HSPU, BJs, Lunges, Run

• Fri:  Tempo Pull-Ups/ Unplanned conditioning

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

Strength

Bench Press

• 4 @ 75%

• 4 @ 80%

• 3-2-1 at desired intensity

• 2 sets of 10 at a successful load

WOD

"Sell It"

AMRAP 9 mins

10 Pull-ups

12 Thrusters (115/75)

L3: 95/65

L2: 85/55

L1: 75/45