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Higher Ground

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Spartan SGX

Strength/Skill

Dead Hang / Jump Rope

Dead Hang / Jump Rope Complex

10:00 EMOM

Odd: 30 Seconds Dead Hang

Even: 30 Seconds Max High Knee Single Unders

Spartan SGX WOD

Higher Ground (AMRAP – Rounds and Reps)

12:00 Cap:

1500m Row

Then…

AMRAP in time remaining:

5 Knees-to-Elbows

10 Jumping Lunges

20 Mountain Climbers

30 High Knee Single Unders
Mountain Climbers: 2-count

Power Output

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Spartan SGX

Strength/Skill

Pause Goblet Squat (3 x 8)

1-2 second pause at bottom of the squat

Explode out of the bottom
Aim for a heavier weight than last week

Spartan SGX WOD

Power Output (AMRAP – Rounds and Reps)

18:00 AMRAP:

10 Jump Squats

10 Plyo Pushups

10 Jumping Lunges

50m Lateral Ape Walks

250m Row

10 Dumbbell Renegade Rows (50#/35#)

10 Dumbbell Power Cleans (50#/35#)

10 Dumbbell Push Presses (50#/35#)

50m Lateral Ape Walks

250m Row

Dork

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Spartan SGX

Spartan SGX WOD

Dork (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.
To learn more about Dork click here