Dork 33 Back Squats 225/155 15 Burpees 33 Deadlifts 225/155 15 Burpees 33 KB Swings 70/53 15 Burpees Firefighter Mike“Dork” Kennedy was a member of the Boston Fire Department. He died tragically in the line of duty on March 26, 2014, while trapped inside the basement of a four-story brownstone on busy Beacon Street combatting
RUNNING Intervals -6 x 400m Run -2min REST between *Run all the way through the door & touch the yellow banister to take your time **Record total of 6 run times Strength/Core Conditioning 3 Rounds: -Max Set Pull-ups -15 GHD Sit-ups -20 GHD Hip Extensions *Record total pull-ups in 3 sets Mobility -1 min Pigeon
Weightlifting EMOM x 10 min Clean + Split Jerk -add weight after every successful lift with proper form Partner WOD For Time: -50 Calorie Row -50 Over-the-Bar Wall Balls (20/14#) -50 Burpee Box Jumps (24/20”) -50 Over-the-Bar Wall Balls -50 Calorie Row **18min Time Cap Core Cashout 3 Sets: -30 Russian Twists -40 Mt Climbers
Partner WOD 3 RFT: -400 RUN (both partners) -80 Walking Lunges -60 GHD Sit-ups (S1: Ab Mat Sit-ups) -40 Box Jumps -20 Pull-ups -10 Burpees **Only 1 partner works at a time. Both partners must finish run for the 1st partner to start reps. Each partner must complete at least one rep of each movement
