Warmup:

200M run

10 Air Squats

Side lunge 30’

Inch worm 30’

Crab Walk 30’

Lat stretch on rig 30 sec per side – see video below, courtesy of  Harbor Park CrossFit

Barbell w/u: With an empty bar and clean grip, per form 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean (mid-thigh), Power Clean from shin

WOD:

pic courtesy of Outlier CrossFit

“Hotshots 19”

6 Rounds For Time:

30 Air Squats

19 Power Cleans (135/95)

7 Strict Pull-Ups

400 M Run

On June 30, 2013 we tragically lost 19 members of the Granite Mountain Hotshot Crew to the Yarnell Hill Fire. 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 (video courtesy of CrossFit HQ).

The Combat PT Tent will run this WOD from 0600-0900.  We’ll have RX’d version and scaled versions available. Please come out and honor the fallen.

Scaling Options:

Air Squats -> to depth

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

Strict Pull Ups –> Buddha Pull Ups

Run -> 500M row -> 2 Min of cardio

Cool Down:

Iron Cross – 1 Min per side

Banded lat stretch – 1 min per side