WORKOUT OF THE DAY, SEPTEMBER 6TH 2021

WOD:

#Hotshots 19 (35 min Cap) Scale to 4 or 5 Rounds to keep below cap time

6 Rounds for time:

30 Air Squats

19 Power Cleans (135/95lbs) *Scale to 115/75lbs or 95/65lbs

7 Strict Pullups *Scale to Barbell Row

400m Run *Scale to 400m Row or 800m Erg Bike Assault Bike 30/20 Cal

HOTSHOTS 19 WOD:

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, AZ.

Hotshots 19 honors the memory of these 19 heroes:

– Eric Marsh, 43, Superintendent
– Andrew Ashcroft, 29
– Robert Caldwell, 23
– Travis Carter, 31
– Dustin Deford, 24
– Christopher MacKenzie, 30
– Grant McKee, 21
– Sean Misner, 26
– Scott Norris, 28
– Wade Parker, 22
– John Percin, 24
– Anthony Rose, 23
– Jesse Steed, 36
– Joe Thurston, 32
– Travis Turbyfill, 27
– William Warneke, 25
– Clayton Whitted, 28
– Kevin Woyjeck, 21
– Garret Zuppiger, 27

STRENGTH:

Back Squat:
6 reps @ 70%
6 reps @ 80%
3 reps @ 90%
2 reps @ 95%
* Rest as needed between sets *

Front Squat:
5 reps @ 65%
5 reps @ 75%
5 reps @ 80%

MAYHEM BODYBUILDING: Choose SOME, ALL or NONE

Alt. DB Bench + Double DB Bench 4 sets: 10 reps (each side) + 5 rep (together)

Double DB Incline Bench Press 4x 10 Reps

Flat DB Chest Fly 4 sets: 12-15 reps

Seated Tricep DB French Press 4×15

Single Arm DB Skull Crusher 4x 15

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