We are taking on a hero WOD today. Hero WODs are created by CrossFit to honor CrossFitters who serve our country or local communities and die in the line of duty.
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
CrossFit Alloy WOD for 9/21/2016:
Double Under Practice:
10 Min to:
Achieve a Double Under,
String DUs Together, or
Add 20% to Unbroken Sets
MetCon:
“TK”
AMRAP 20 Min:
8 Strict Pullups
8 Box Jumps (36/30)
12 KB Swings (2/1.5)
7:30pm – Olympic Lifting with Greene Barbell Club
Scaling:
Platinum: As written above.
Steel:
AMRAP 20 Min:
8 Kipping Pullups
8 Box Jumps (30/24)
12 KB Swings (1.5/1)
Brass:
AMRAP 20 Min:
8 Banded Pullups
8 Box Jumps (24/20)
12 KB Swings (1.25/0.75)
Bronze:
AMRAP 20 Min:
8 Ring Rows
8 Box Jumps (20/short box)
12 KB Swings (1.0/0.75-0.5)
Test
Steel: 9 rounds plus 4(with strict pull-ups)