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Wednesday, September 22nd, 2021 WOD

This Week's Programming

  • Thu: Kipping Drills

  • Fri: Bassackwards WOD like Monday

KSCF Notes

  • MASK MANDATE is in effect. Please wear a mask

  • Check out Catalyst Restaurant

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

  • Follow our FB group or our handle @kendallsquarecf .


DB Front Rack Walking Lunges

5 sets of 10 walking

*Build in weight



21-18-15 (15-12-9)

Cal Row/Bike


Push-Up Alternating Renegade Row (8 reps total or every alternating renegade Row is 1 rep. I.e. 1 push-up + Right arm row + left arm row = 2 reps)


Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25

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