Durability
Arch Hold – 1 minute
Side Plank – 30 seconds per side
Hollow Hold – 1 minute
Skill/Strength
1-Arm KB Front Rack Walk – 1 minute side x 1 set
Hero WOD “Dork”
“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.” – CrossFit.com
6 Rounds
60 Double Unders
30 KB Swings (53/35)
15 Burpees
Athletes, there is no Rx+ option today and no, you’re not allowed to change this workout to make it more challenging. If you like to modify the daily WOD sometimes to challenge yourself a little bit more, that’s fine but it’s not cool to do that on a hero WOD. Obviously, scaling this workout down is totally fine.
Scores from Wednesday November Benchmark!
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