Sunday 12/08/24

Workout

Warm Up

3 Sets 0:30s/0:10s
Air Squats (R1,2,3 - Slow, Med, Quick)
Jump Rope (R1 Singles/R2 Alt Feet/R3 Dubs)
KBS (Light KB - R1 RKBS / R2+3 AKBS)
Flutter Kicks (Flat & Supine)

Then:
30/20 Warm-Up Burpees

WOD

‘Dork’
6 Rounds for Time
60 Double-Unders
30 American KBS (53/35)15 Burpees

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Dedicated to Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, who 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 @craichealthandfitness, CrossFit Florian @crossfit_florian, CrossFit Together @crossfittogether and CrossFit HomeBase @home_base_fitness.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.  This “Dork” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for October 10, 2018 (“181010“).

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