Wednesday, September 13th, 2023 WOD

This Week's Programming

• Thu: Not sure, likely acessory

• Fri: Pull-ups and more

KSCF Notes

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the KSCFam code at checkout for 40% off your first order

• Weightlifting classes are back on Fridays

• 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 .

Building the KSCFam & Community one WOD at a time 💞

Strength

Snatch Complex

In 16 mins:

Complete 4 sets

• 1 Pause Below Knee + 1 Snatch w/2 sec pause at bottom + 1 Overhead Squat

Then, Complete 4 sets

• 1 Snatch + 1 Hang Snatch

WOD

"Alpha Up"

AMRAP 13 mins

7 BMU

8 Hang Power Snatch (95/65)

15/12 Cal Row/Bike

L3: 85/55

L2: 75/45

L1: 65/35