Swamp City Fitness – Swamp City WOD
Warm Up
40 Dubs or 90 Singles
30 Jumping Jacks
10 Beat Swings
PVC Routine
10 Beat Swings
30 Jumping Jacks
40 Dubs or 90 Singles
Strength
Week 4 of 5
70% of 1RM (snatch) Perform the following as a Complex:
4 Rounds:
2 Snatch Grip Lift Offs with 2 sec pause
3 Snatch Grip Deadlifts (slow)
4 Snatch Grip High Pulls
Superset: (from the rack with second bar)
70% of 1RM (santch)
4 Snatch Grip Push Press from Back Rack
4 OHS
Dork (Time)
6 Rounds for Time
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
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.
To learn more about Dork click here