CrossFit Kivnon 181128
Hero WOD Wednesday!
6 Rounds for Time
30 Kettlebell Swings (1.5/1 pood)
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).