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WODMetconThe Shea ☘️ (Time)10 Cal bike 20 Thrusters 95/65 20 HRPU 20 Cal bike 18 Thrusters 18 HRPU 30 Cal bike 16 Thrusters 16 HRPU 40 Cal Bike 14 Thrusters 14 HRPU

WODMetconWittman (Time)Seven rounds: 1.5 pood/ 1 pood Kettlebell swing, 15 reps 95/65 pound Power clean, 15 reps 15 Box jumps, 24"/20" box Post total time. In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010

WODWeightliftingBack Squat (1x10 @ 60%)Back Squat (1x10 @ 65%)Back Squat (1x8 @ 70%)Back Squat (1x8 @ 75%)Front Squat (1x5 @ 60%)Front Squat (1x5 @ 65%)Front Squat (2x5 @ 70%)Metcon (Time)2 Rounds 40 Wall Balls 20/14 20 Hollow rocks 1 Mile Run 40 KB SDHP 53/35 20 Hollow rocks

WODMetcon (Weight)40 Minute WMOM Min 1: 200m Row Min 2: 5 Stone 2 Shoulder Min 3: 45 Second static stone hold Min 4: Rest

wodMetconDork (Time)6 rounds for time of: 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. 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.