Wednesday, April 23, 2014


1. WOD
How fast can you complete?
33 front squat (185/125)
15 burpees
33 deadlift (185/125)
15 burpees
33 KB swings (32/24)
15 burpees

Michael "Dork" Kennedy was a Boston Firefighter who lost his life on March 26th on duty.  He was a CrossFit athlete and a coach at a Boston affiliate. This work out is dedicated to him.

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Better Shoulder Extension