Wednesday, November 6th, 2024 WOD

Send Neddy a Happy Belated from his Tuesday BDay during 1825 class tonight

This Week of Programming

• Thu: Gymnasty Play

• Fri: Bench Press

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

Deadlifts

• 3 sets of 5 @ 70%

• 2-2-2 building in weight no more than 83%

WOD

"Masticate"

AMRAP 18 minutes

7 Deadlift (295/195)

10 Alt. Renegade Row (55/40)

15 Toes to Bar

10 DB Floor Press

7 Deadlift (245/145)

400m Run

DL Levels

L3: 275/185

L2: 225/155

L1: 185/125

DB Levels

L3: 50/35 

L2: 45/30 

L1: 40/25