Wednesday, October 30th, 2024 WOD

ATHLETES!!

This Week of Programming

• Thu: Reverse Lunges, medium length WOD with running

• Fri: Ring Dips and Dragon Flags

• Sat: "Coach Ned’s Soul Crushing Bday WOD"

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

Pause Hang Cleans (pause above knee 2 sec)

• 3 sets of 3 @ 60%

• 1 set of 2

Hang Cleans

• 2-2-1-1

WOD

"Sproutle Vine"

Complete 4 Rounds

2/1 Rope Climbs

8 Weighted Sit-Ups

14/10 Floor Press (55/40)

L3: 50/35

L2: 45/30

L1: 40/25