Hero WOD Dork Saturday May 9/2020

Date: Saturday may 9th
Time: 1pm est.

Meeting ID: 826-3659-4430

Password: wheelwod 

Dork

6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scroll for scaling options.
Post time to comments.

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.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

ADAPTATIONS:

Upper:

6 rounds for time of:
60 double-unders
30 kettlebell swings (light)
15 burpees ( 1pt 10 burpees)

Lower:

6 rounds for time of:
60 Single-unders
30 kettlebell swings
15 burpees

Neuro

6 rounds for time of:
30 Single-unders or 10 calories
20 kettlebell swings
10 burpees

Seated

6 rounds for time of:
60 Split Ropes
30 Double kettlebell or Db swings
15 Slamballs or 10 knee burpees

USE THE EQUIPMENT YOU HAVE, WE CAN ADAPT ANYTHING

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