We will be hosting a special Saturday hero WOD on September 1st. The gym will open at 8:30am, we will begin the group warm-up shortly after that and continue into the workout. Following the WOD, we will fire up the grill so we can eat, drink, and be merry.
Please note that this is the only workout of the day, it is replacing our regular Saturday classes.
The WOD is “Hotshots 19”, in honor of the 19 members of the Granite Mountain Hotshot Crew that were tragically lost to the Yarnell Hill Fire on June 30th, 2013.
“Hotshots 19”
6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run
Scaling
This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.
Intermediate Option
6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters
Men: 95-lb. clean
Women: 65-lb. clean
Beginner Option
4 rounds for time of:
24 squats
12 med ball cleans (20/14)
6 ring rows
Run 400 meters