WOD

“Hotshot 19”

6 Rounds
30 Squats
19 Power Cleans (135/95)
7 Strict Pull Ups
400 Meter Run

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WOD Guidance & Goals:
Head down and grind away. Thirty squats will take :60-:75. Choose a weight for the power cleans you can do in sets of 5 during the workout. Cleans will take :60-:75. Pull ups ( to scale use a band or do ring rows) will take :30-:60, and the 400 meters is your rest 2 (ish) minutes. Target 36 minutes. 

About Hotshot 19:
Nineteen City of Prescott (Arizona, USA) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days prior. It was the deadliest wildfire in Arizona’s history. In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).

ENDURANCE

3 x 1 mile, rest 4 min

BARBELL CLUB

Courtesy of Burgener Strength
10 rounds (20 minutes) – EMOM, complete
1x snatch + 2x overhead squat (work up to a max for the day)