Memorial WoD for August 30th, 2017

Warm up: Review and warm-up Power clean. This WoD will go off at 15 minutes past the start of class time.

WoD: “Hotshots 19” (45′ Cap)

6 rounds (or 5, 4, or 3) 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

IN MEMORY 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

MOB: Roll Posterior Chain / IT Band / Quads; Mash Achilles

Leave a Reply

Your email address will not be published. Required fields are marked *