Wednesday, October 23rd, 2024 WOD

Genna-cal grinding it out per usual

This Week of Programming

• Thu: Snatch, DL and BJ WOD

• Fri: 🤔

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

Complete 4 GIANT Sets

I) 1-arm DB Bench Press: 7-7-5-5 reps

II) Side Plank Hip Lifts w/hold: 8+15 sec.

III) Ring Dips: 5 reps

WOD

"Squid Ink"

Complete 5 Rounds

12/9 Cal Row

6 Burpees

5 Hang Power Cleans (155/105)

*1 Minute Rest

L3: 135/95

L2: 115/75

L1: 95/65