Memorial WOD 9/11

Warm Up
200m run and 200m leg mobility drills
2 rounds of 10 PVC skills add 5 AS and 5 HBR from rig
WOD ft     (CF BC Cap 30minutes)
Hotshots memorial WOD….
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
  • Six rounds for time of:
  • 30 Squats
  • 135/95 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters
19Benefit WOD began 2013 to support families who lost a love one.