Crossfitbrisbane2small

WODs

WOD [A]

Hotshots 19

6 rounds for time of: 30 Air Squats 19 Power Cleans, 135/95 lbs 7 Strict Pull-ups Run, 400 m On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

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Nothing assigned for July 21, 2018

Nothing assigned for July 21, 2018

Warmup - 21/7/2018

Warm Ups : 1x1

Warm Ups 1x1 Rest as needed between sets.

Dynamic warmup (5 mins) – Calf stretch & pumps – Leg Swings x 10 each way – Inchworm Pushup to cobra x 5 – Iron Cross x 5 per side – Scorpion x 5 per side – Spiderman stretch & Rotate x 5 per side – Single leg glute bridge x 5 per side – Kipping swings x 10 2 Rounds: (Increment weight each round) – Air squat x 5 – Power clean x 3 – Strict pull up x 2 – Run 200m

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