NEWS

  • FRI WOD Recording: Here
  • ACTON TEEN CLASSES: Teen classes are coming to our Acton location Tuesdays and Fridays at 3:30pm. Classes start Tuesday, October 6th. Contact Erica if your teen is interested!

WOD

“Hotshot 19”

METCON

6 Rounds
30 Squats
19 Cleans
7 Strict Pull Ups
400 Meter Run
Weight: 135/95

MASTERS

4 Rounds
30 Squats
19 Cleans
7 Banded Strict Pull Ups
400 Meter Run
Weight: 115/75

MOVE

4 Rounds
20 Squats
15 Cleans
7 Ring Rows
300 Meter Run
Weight: 75/55

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 30 minutes. There is a 35 minute cap.

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).

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HOME WOD

6 Rounds
30 Squats
15 Broad Jumps
7 Strict Handstand Push Ups
400 Meter Run
Weight: 135/95

ENDURANCE

Rest