Slip a dollar into the “HERO WOD JAR” today.
WARM-UP:
1/2 Tabata
KB Swing, Goblet Squat, Push-ups
Dynamic Stretch
STRENGTH:
Reverse Hyper / Strict Pull-ups
(10+6)4
Weighted Pull-ups if you have them
WOD: “JONES”
Kenneth J. Jones
Kenneth J. “Ken” Jones was born October 9, 1973, in Denver, Colorado, and passed to the other side on December 7, 2019, in Copper Mountain, Colorado.
Ken leaves behind his wife, Keri, his son, Parker, and his daughter, Kalee.
Ken started his fire career as a volunteer for Frederick Area Fire Protection in 1998. Ken continued his fire career by joining Lake Dillon Fire Rescue in 2000. In his free time, Ken enjoyed the outdoors and spent many hours riding his bike, hiking, camping, skiing/snowboarding, and fishing. Ken spent as much time as he could with his family.
Ken was a quiet, humble guy who was patient, accommodating, and very devoted to the people he loved. Ken was a helper and a servant. He lived life with purpose, whether it was in how he communicated with that dry sense of humor and intentional conversation, or how he made sure his family knew he loved and cared for them. As a brother in blue stated, “Everything that you can think of that compassionate humans would do for their friends, family, and colleagues—Ken was that to all of us.”
For time:
46 KB Swings 55/35
400m Run
46 Calorie Bike
400m Run
46 Calorie Row
400m Run
46 KB Swings
400m Run
ICING:
Your 1% in 2 min.
Accumulate 90 sec. of DeadHang
KOT Tib Raises 20 Reps