In memory of our Boston Fire Fighters Michael “DORK” Kennedy and life of LT. Edward Walsh, who heroically lost their lives in the line of duty, just over a year ago on March 26, 2014. DORK was a coach at CrossFit Together and this workout was put together in his honor.
Miguel will be here on Saturday from 9-12:30 for your chiropractic needs. Click here for rates and to schedule an appt!
Warm-up
Grab a partner & barbell
Partner A: Row 15/12 cals
Partner B: Good mornings
Partner A: Row 15/12 cals
Partner B: Single Leg RDLs (switch every 5 reps)
Partner A: Row 15/12 cals
Partner B: Barbell bent over rows
Skill
Rope Climb
*please remember to protect your leg by wearing long socks, pants, or tape.
Strength
Push-press
2-2-2-2-2
WOD
“Dork”
AMRAP 20.14
33 Calories
15 Deadlifts 225/155
4 Rope Climbs
Level 2 – 185,115, 2 Rope climbs
Level 1 – 135, 95, 5 Pull to stands
Dork Results from 4/7/17
Dork Results from 4/7/16
Dork Results from 3/31/15
Extra Work
30-20-10 reps for time of:
30-inch box jumps
GHD sit-ups