In Memory of Mike "Dork" Kennedy

EQUIP: Bar (c: 185/135, p: 135/95, f: 95/65), Plates for Reload, KB (c: 70/53, p: 53/35, f: 35/26), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*5 x Inchworm-Burpee

*5 x Deadlift + 5 x Power Clean + 5 x Back Squat (@ Back Squat weight for WOD or slightly lighter)

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Below is the HERO WOD for Mike “Dork” Kennedy, one of 2 fire fighters lost in the line of duty a couple of weeks ago in Hyde Park, Massachusetts.  Mike was of Ladder 15, and his comrade and fellow hero, Lt. Eddy Walsh, was of Engine 33.

Mike “Dork” Kennedy (The AfroBrutality Version) -

-Changes to the Hero WOD for CC: 

1. altered loads (see italics below)
2. PLUS: 33 Double-Under every 3 min. (c: 33 D-U, p: 15 D-U, f: 15 Tuck Jump)

*33 Back Squat (225/155)(c: 185/135, p: 135/95, f: 95/65)

*15 Burpee

*33 Deadlift (225/155)(c: 225/155, p: 185/135, f: 135/95)

*15 Burpee

*33 KB Swing (70/53)(c: 70/53, p: 53/35, f: 35/26)

*15 Burpee

-REST 5 MINUTES-

*15 KB Swing

*33 Burpee

*15 Deadlift

*33 Burpee

*15 Back Squat

*33 Burpee

(one bar only, bar comes from floor/ no rack)

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FINISHER:

3 Rounds -

*33 x Push Press (c: 75/55, p: 65/45, f: 45/35)

*15 x Chin-Up (c: C2B Chin-Up)