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Team WOD: Hotshots 19

Hotshots 19

6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m

As a team of 2 complete for time. Alternate work and rest for all reps, except run 400m each round together as a team. Hotshots 19 is a Hero WOD in honor of 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

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Advanced RX: Clean & Jerk : 1 Rep Max

Clean & Jerk : 1 Rep Max

Record your best Clean & Jerk 1 Rep Max lift.

* 8 min as a team to find a 1RM. Start with empty barbell. Full squat.

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10 RFT: Power Cleans, 100 m and Chest-to-bar Pull-ups

10 RFT: Power Cleans, 100 m and Chest-to-bar Pull-ups

10 rounds for time of: Power Clean, pick load Run, 100 m 5 Chest-to-bar Pull-ups

1 PC, choose load and go heavy.

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FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

FT: Assault Bike Calories, V-Ups and AbMat Sit-ups

For time: 20 Assault Bike Calories 30 V-Ups 40 AbMat Sit-ups

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Nothing assigned for September 9, 2017


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