WOD – Monday 9/7

Happy Labor Day!

3 rounds
200m run
10 air squats
10 deadlifts/power cleans
5 strict pulls

“Hotshots 19”
6 rounds
30 air squats
19 power cleans (135/95#)
7 strict pull-ups
400m run

Burn Option
6 rounds
30 air squats
19e DB hang power cleans
7 strict pulls
400m run
We did this one last year on Labor day, so you can look back and see how you did. It is also a Hero WOD, so please know what it’s for and why we do it.

Nineteen City of Prescott 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 earlier. It was the deadliest wildfire in Arizona’s history.

Fathom – longer workout today
Gear – this one gets really hard in the power cleans. Be ready and come in with a smart approach.
Knots – break up the power cleans early and often. I do not think singles are the best way to go, but small sets of doubles or triples. If the weight is too heavy to keep moving, simply lighten the weight a bit. If you choose to go with a weight that is too heavy, it’s almost impossible to get out from underneath it.
Current – a lot of moving parts here, be smart and respectful.

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