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Wednesday, October 5th, 2022 WOD

Final 1 RM Test



Plan your weekend accordingly to use Monday's Strength portion to test your Deadlift. This will be the actual final test until we find out I missed another one. 😬



This Week's Programming

  • Thu: Nothing planned yet

  • Fri: Bench Press

KSCF Notes


  • Max testing will continue with Deadlifts on Monday.

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

  • Follow our FB group or our handle @kendallsquarecf .


Niraj getting that full ROM!!


Strength


Back Squat

  • 3s of 10 @65% 1RM

  • 1s of 8 @ 70%

15 mins to complete working sets


WOD


"Get Around"

AMRAP 16 mins

20 Wall Balls (20/14)

25 Double Unders (50 SUs)

20 Alt. Body Weight Lunges

10 Chest to Bar Pull-ups

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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