Monday July 12,2021

Strength: Pause Front Squat

5 Sets of 3 reps (3 seconds in the bottom)

Metcon: “Dork”

6 Rounds For Time

60 Double-Unders

30 American KB Swings 53/35

15 Burpees

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.