Sunday 11/19/23

Workout

Warm Up

AMRAP 6 
20 high knees 
10 alt step ups 
5 scap pulls 
5 jumping pull ups 
10 KB deadlifts 
5 russian KBS 

WOD 

“TK”
AMRAP 20 
8 strict pull ups 
8 box jumps (36/30) 
12 russian KBS (70/53)

Background: Dedicated to U.S. Army Major Thomas E. Kennedy, 35, of West Point, NY, who was assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO. He died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

The “TK” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, December 28, 2013 (131228).

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