Hero WOD “Dork”


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Warm Up
1 Minute Each: No Rest
-Jump Rope or Plate Hops
-Side Hip Raises Right

-Jump Rope or Plate Hops
-Side Hip Raises Left
-Sumo Deadlift High Pull


10 Inchworm Walkouts
10 Russian Swing
10 American Swing
20 Downward Dog Opposite Shin Touches

Calf rolling and stretching

Boston firefighter Michael 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.

WOD20-30 minute range
6 rounds for time of:
60 Double-unders
30 Kettlebell swings 1.5|1
15 Burpees

Level 2- 1|0.75
Level 1- 0.75|0.5

Double Unders= 120 Singles
or 60 Mountain Climbers

Coaches Tip – Choose a scale where you can complete each round in the 3-4 minute range.  Scale dubs and lighten the kettlebell as necessary.

Core Cash Out 
Russian Twists*
Double Crunch
Flutter Kicks X 3**

*down and back = 1
**each leg kick counts as 1

Extra Work
6 Front Squats
3 Jerks @70%