pic courtesy of Holiday Calendars.  Happy Labor Day. The gym will be on Holiday hours, but come in and do a special memorial WOD…

 

WOD:

pic courtesy of hotshots19.crossfit.com

“Hotshots 19”

6 Rounds For Time

-30 Air Squats

-19 Power Cleans at 135/95

-7 Strict Pullups

-Run 400m

 

Compare to 19Dec2014

video courtesy of CrossFit HQ

On August 31, 2013 the CrossFit community came together in Prescott, AZ to perform a memorial workout to benefit the families of 19 fallen firefighters from the Granite Mountain Hotshots.

Hear what this event meant to the families, friends, and members of the community who came out to support the cause.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. If you would like to donate to the cause, click the picture above to go to the HotShots1 website. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families

 

Scaling Options:

Air Squats -> to depth

 

PC Weight -> 115/85 ->95/65 ->75/55

 

Strict Pull Ups – Buddha Pull Ups

 

Run -> 500M row

 

Cool Down:

Pigeon pose – 2 min per side

 

Banded lat stretch – 1 min per side