Monday 170904

WOD times today are 7a and 9a ONLY!

Dynamic Warm-Up – Mobility

Prepare  for…

A. WOD: The Hotshots 19
This WOD is dedicated to honor the nineteen members of the Granite Mountain Hotshots firefighting team, who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, Arizona.

6 Rounds For Time
30 Air Squats
19 Power Cleans 135/ 95
7 Strict Pull-ups 
400m Run
*Scale the weight & pull-ups as needed

  • Workout can be performed individually or as a team of two

* Scale accordingly to maintain consistency of good mechanics, while applying intensity through rounds.   Ask your coach for help.

COOL DOWN