040316

During the Boston Marathon bombing, Michael “Dork” Kennedy ofEngine 33/Ladder 15 was one of the first individuals on scene. He was a level one certified CrossFit trainer. He loved coaching Bill and Beau [owners of CrossFit Florian] put together a WOD, not to mourn the life of a brother they lost, but to celebrate his life.

During the Boston Marathon bombing, Michael “Dork” Kennedy ofEngine 33/Ladder 15 was one of the first individuals on scene. He was a level one certified CrossFit trainer. He loved coaching
Bill and Beau [owners of CrossFit Florian] put together a WOD, not to mourn the life of a brother they lost, but to celebrate his life.

Warm Up:

  • Row 500m
  • Bootstraps
  • Squat Series
  • Quad Stretch
  • Crossover Hamstring x 10
  • 3rd World Squats x 10
  • Shoulder Mobility
  • Pect Stretch on Rig
  • Rvs Push-Ups x 10
  • CTB x 10
  • Windshield Wipers x 20

WOD:

"DORK"

  • 33 Back Squats (225/155)
  • 15 Burpees
  • 33 Deadlifts
  • 15 Burpees
  • 33 KB Swings (2 pood/1.5pood)
  • 15 Burpees

Body Weight Dork

15 min. AMRAP:

  • 33 Air Squats
  • 15 Burpees
  • 33 Supermans
  • 15 Burpees
  • 33 Ring Rows
  • 15 Burpees
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com