Monday’s Workout: 11-5-18


Black or Rx: “Dork”

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.

6 rounds:

60 Double unders

30 Overhead kettlebell swings 53#/35

15 Burpees


Green or Scaled: 6 rounds:

180 Single unders

30 Shoulder height kettlebell swings 53#/35

15 Squat thrusts

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