CrossFit WOD (workout of the day)
PCL 10 x 3 OTM
then
Double Under: 50
Burpee Plate Jump:10 (#45/#35)
Overhead Plate Lunge 40’
AMRAP: 15 Minutes
CrossFit LT Class (less technical)
“Dork”
6 rounds for time of:
60 double-unders (sub 120 singles)
30 KBSW (24/16)
15 burpees
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.
then
Single leg DL+HPCL+ FSQ+ PP: 3L/3R
Strict Pull up: 3
6 Rds
1 DB 50/35#