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Wednesday, October 12th, 2022 WOD

This Week's Programming

  • Thu: Snatch Strength

  • Fri: WOD then Accessory Strength

KSCF Notes


  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


Seamus


Strength


I) DB Bulgarian Split Squats

8-8-5-5

II) Copenhagen Planks

3 sets of 30s/side


WOD


"Gluteal Elevation"

Complete 5 Rounds

7 Ring Dips

14 DB Front Rack Walking Lunges

150' Farmer's Walk

*at the 5-min mark, 400m Run


Time Cap = 15 mins

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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KSCF Notes Shoe Donations. Bring in your used shoes to drop-off outside our box. Follow our FB group or our handle @kendallsquarecf . WOD "You First" In Teams of 2, Complete 2 Rounds: 2 minutes at eac