Snatch Grip Deadlift
5-5-5"

Sprint 400 meters, 300 meters, 200 meters and 100 meters
Rest between each effort as needed

Compare to Monday, October 14, 2013

Front Squat
5-5-5

Mike "Dork" Kennedy

225 pound Back Squat, 33 reps
15 Burpees
225 pound Deadlift, 33 reps
15 Burpees
70 pound DB Swings, 33 reps
15 Burpees

On March 26th Boston Firefighter Mike "Dork" Kennedy of Ladder Co. 15 was 33. He had a little over 6 years of service with the BFD. Mike was a Marine, CrossFitter and member of the motocycle club American Infidels.

You can help his and Lieutenant Ed Walsh's families here.

Team workout
Working as a team complete as many rounds of the following as possible in 30 minutes

Row 1000 meters
20 pound Wallball 10' target, 30 reps
30 Box Jumps

Athletes can rotate at anytime, but must rotate on a fault
Faults consist of the following

Wallball

• Missing the target
• Missing the catch (dropping the ball)
• Missing depth on the squat

Box Jumps

• Failure to get full extention
• Any kind of slipping or missing the landing

Rowing

• Coming unseated
• Releasing the handle

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Post time to comments.

Weighted Pull-up 1rm

Power Snatch 1RM

OHS Bodyweight for reps