Dork (Michael Kennedy)
6 Rounds for Time: Finished in 20:57
60 Double-Unders
30 Kettlebell Swings (1.5/1 pood)
15 Burpees
Scaling: 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
Men: 1.5-pood kettlebell Women: 1-pood kettlebell
Beginner Option
4 rounds for time of: 60 single-unders 20 kettlebell swings 10 burpees
Men: 16-kg kettelbell Women: 12-kg kettlebell
I used this workout as a warm-up. So so arm intensive but so good! The KB swings I did all unbroken and 4 of the 6 rounds of double unders were unbroken. I loved that the more fatigued my arms were the more I was forced to try to relax them! SO honored to do this WOD.
****************************** Boston firefighter Michael "Dork" 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. This "Dork" Hero WOD was first posted on the CrossFit main site as the workout of the day for October 10, 2018 (181010). In 2014, CrossFit Florian, one of the Boston gyms where Mike trained, created a workout in his name. See also: "Dork" (Florian) Hero WOD
