CrossFit Kivnon 181128


Hero WOD Wednesday!

"Dork"

6 Rounds for Time

60 Double-Unders

30 Kettlebell Swings (1.5/1 pood)

15 Burpees

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.

Intermediate Option 4 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees

Beginner Option 4 rounds for time of: 60 single-unders 20 kettlebell swings 10 burpees

Boston firefighter Michael "Dork" 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. 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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