Monday, April 7, 2014

Posted: April 7, 2014 by jmdimitri in WOD

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Mike Kennedy & Ed Walsh

In order to honor fallen FireFighters Michael Kennedy (also a CrossFit Coach) and Lt. Ed Walsh as well as all the Boston firefighters injured in the Back Bay fire this March 26, 2014 we’ll be doing a hero WOD named in honor of Kennedy. This WOD is made up of Mike’s favorite CrossFit movements.

Mike “Dork” Kennedy

33 Back Squats (185/95)
15 Burpees
33 Deadlifts (185/95)
15 Burpees
33 KB Swings (55/35)
15 Burpees

Adv (225/115), (70/55)
Scale (155/75), (35/25)
*** Use same weight for back squats & Deadlifts.

Endurance option:
5 Rds
250m row
20 Hollow Rocks
20 Mtn climbers -total
20 air squats

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