Saturday July 11, 2015

Screen Shot 2015-07-08 at 5.44.08 PM

(This WOD is dedicated to the 19 firefighters from Arizona that lost their lives during a fire in Arizona in 2013. Represent them well everyone.)

 

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WOD

“Hotshots 10”

Level 1 & 2 WOD:

6 Rounds for time:

30 Air Squats

19 Power Cleans (135,95)

7 Strict Pull-ups

Run 400m

**Read more for MODs and Post WOD cool down

MOD 1: PC (115,75), Kipping Pull-ups

MOD 2: PC (95,65), Green Band Pull-ups

MOD 3: PC (75,55), Med. Black Band Pull-ups

MOD 4: PC (65,45), Lg. Black Band Pull-ups

MOD 5: PC (45,35), Ring Rows

 

 

 

 

POST WOD COOL DOWN

-Take the No LIMITS CHALLENGE

-Athlete choice mobility

– Shawn’s core WOD

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