We are running a little adapted version of the Hero WODs that are out there for the firefighters from last weeks blaze in Boston. Since there are two workouts floating around out there and both aren’t ideal for our setup (great workouts just equipment or time wise not great for our Saturday classes) we are going to kind of combine the two into our own verison. Still going to be a great workout and even better time. Like any Hero WOD this workout for Saturday is done with a little something special in your heart and head.

Two firefighters died doing their every day job, and many more were injured. Families were affected, lives were changed forever. Both men were hard working family men, one of them was a crossfitter who was part of many different communities. Let’s do a WOD and raise some money for the firefighters in Boston and everywhere who help us all live safely.

Please go to this link and make a donation, big or small, to the Boston Firefighter’s fund for Lt. Ed Walsh and Firefighter Michael Kennedy.

No Early Crew for Saturday. Everyone come get this WOD in as a community.

Good luck to Stacy, Christina, Gladson, and Teresa competing at Ever Proven CrossFit tomorrow!

SATURDAY

Partner WOD for Heroes Walsh and Kennedy:

25m AMRAP
Every 5 Minutes: Row 300m/Run 200m then AMRAP with rest of time
20 Front Squats 135/95
2 Rope Climbs
20 KB Swings 53/35

*70/53