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Hero WOD

Warm up

3 Rounds

Each round complete faster then the last

30 Single or Double Unders

30 Jumping Jacks

30 MTN Climbers

15 Up Downs

15 Push ups

15 Ground To Overhead with Plate


6 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees

*Scroll for scaling options.

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.

• The American Kettlebell Swing


Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option 4 rounds for time of: 60 double-unders 30 kettlebell swings 15 burpees

Beginner Option 4 rounds for time of: 60 single-unders 20 kettlebell swings 10 burpees

Family WOD

Warm Up

Family Indian Run

800m or 5 Minutes

2 Rounds

12 Lateral Line Hops

12 Glute Bridges

12 Push ups to Downward Dog

An example of Push Up to downward dog! Just copy that link and paste it!

Hero WOD Family Style "Terry"

For time: 1-mile run 100 push-ups 100-meter bear crawl 1-mile run 100-meter bear crawl 100 push-ups 1-mile run

Complete this as a family for the 1 mile runs do indian style! If you have little kids pick a short distance and each person has to running shuttle sprints for the rest of the team to be working!

If you have several people on the team no problem, have them do synchronized movements!

Drug Enforcement Administration Special Agent James “Terry” Watson, 43, of Holly Ridge, Louisiana, was killed during a robbery attempt in Bogotà, Colombia, on June 20, 2013. Prior to his 13 years of service with the D.E.A., Special Agent Watson worked for the U.S. Marshal’s Service and served in the U.S. Army.

He is survived by his wife, Fadia Margarita De La Rosa; father, Paul, and his wife, Linda; mother, Henrietta; brother, Scott; and numerous other family members and friends

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