Memorial WoD for July 4th, 2018

Group Warm-up
Review and warm-up Power clean. This WoD will go off at 15 minutes past the start of class time. This can be done as 1, 2, or 3 person teams. It will be reasonably difficult to finish it as a solo in 45 minutes. Please consider joining us at Dutch Monkey Doughnuts after the WoD!

Daily WoD
HOTSHOTS 19 (45′ CAP)
6 rounds (or 5, 4, or 3) and/or in teams for time of:
30 Air Squats
19 Power Cleans (135/95) a) 115/80 b) 95/65 c) <=65
7 Strict Pull-ups a) Normal Pull-ups b) Banded c) Ring rows
400m Run a/b/c) 500m Row

Coach’s Notes
Lightning ignited the Yarnell Hill fire, near Prescoot, AZ killing 19 Granite Mountain Hotshots on June 30, 2013.
In Honor Of
Jesse Steed, 36 Wade Parker, 22
Joe Thurston, 32 William Warneke, 25
John Percin, 24 Clayton Whitted, 28
Scott Norris, 28 Dustin Deford, 24
Sean Misner, 26 Garret Zuppiger, 27
Travis Carter, 31 Grant McKee, 21
Travis Turbyfill, 27 Andrew Ashcraft, 29
Kevin Woyjeck, 21 Anthony Rose, 23
Eric Marsh, 43 Christopher MacKenzie, 30
Robert Caldwell, 23

Mobility
Roll Posterior Chain / IT Band / Quads; Mash Achilles

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