WEDNESDAY 10-10-18

WARM UP 3X 

100 m run

Ring rows

Mountain climber

Lunges

Spider-Man push up

KB Toe touch

 

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Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

HERO WOD

Dork

6 rounds for time of:

60 double-unders

30 kettlebell swings

15 burpees

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Intermediate Option

4 rounds for time of:

60 double-unders

30 kettlebell swings

15 burpees

Men: 1.5-pood kettlebell

Women: 1-pood kettlebell

Beginner Option

4 rounds for time of:

60 single-unders

20 kettlebell swings

10 burpees

Men: 16-kg kettelbell

Women: 12-kg kettlebell

Scaling

Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

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