Ken sent me his CrossFit love/hate list and we put together his birthday celebration WOD. We even worked in a strength element based on his dislikes and made it a team workout since Ken is such a social guy. Now everyone’s scores matches Ken’s shoes. Happy Birthday Ken!!

Workout of the Day:

“Colorful Ken”
1 Clean + 3 Front Squat – Max weigth – 3 Attempts
20 Box/Tire Jumps(m-24″/f-20″)
20 Kettlebell Swings(m-53lbs/f-35lbs)
Accumulated time in a:
L-Sit Hold- 5 points per second
Handstand Hold – 3 points per second
Plank Hold – 1 point per second
4 rounds
Teams of 2 or 3. Group rotates when the 20’s are complete. There are 3 scores for this workout
Strength element weight
Time it took your team to complete 4 rounds
Points earned on the parallettes