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Skill
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Strict Pull-ups
Yes kipping is easier, which is exactly why we need to work the strict version!
If you have them:
Perform 4 max effort sets w/ 1:00 rest b/w efforts.
If you don’t have strict pull-ups yet, we’ll work on the static hang w/ back activation and ring rows with static holds at the top to develop some strength in the position!
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WOD
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Mike “Dork” Kennedy
Complete for time:
33 Back Squats, 225#/155#
15 Burpees
33 Deadlifts, 225#/155#
15 Burpees
33 Kettlebell swings, 70#/55#
15 Burpees
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[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/04/mike-kennedy.jpg” link=”” alt=”Mike Kennedy” width=”” height=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
Boston Firefighter Michael Kennedy died in the line of duty during a 9-alarm fire on March 26th.
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Last week Boston Fire Lt. Edward J. Walsh and Firefighter Michael Kennedy died in the line of duty during a 9-alarm fire. On Wednesday and Thursday of this week they were laid to rest. It’s always tough for us when a firefighter dies in the line of duty. We understand the risk of the profession, and we accept it, but when it happens, it impacts all of us. Michael Kennedy was a firefighter, and he was a coach at CrossFit Together just outside of Boston. This one is a little tougher. It hits closer to home. Today’s WOD is the WOD that Mike Kennedy’s gym wrote for him in his honor. 33 reps symbolizes Engine 33, the engine company Mike was working on that day, and 15 symbolizes Ladder 15 which was his regular assignment and shared quarters with Engine 33. Today we will honor him in the same way, as CrossFitters do.
Today when things get uncomfortable, please think of Lt. Walsh, Mike Kennedy, their friends, and their family. These men gave their all for the citizens of Boston. Today during this WOD, we will give our all for them.
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