Workout of the Day

“12 Days of Christmas” Day 9 19.12.2018

Warm Up:
Run 400m
50 Double Unders or 150 Single Unders
Stretch & Mobilise

Kettlebell Swing Tekkers

WOD:
“Dork”
6 Rounds for Time of:
60 Double Unders
30 Kettlebell Swings @ 16/24kg
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.
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.

* Scale DU’s for 30, 20 or 10 Reduced Reps, or 150 Single Unders
* Scale WEIGHT as needed

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