Memorial WoD for August 31st, 2013

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)

Six 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

To Donate to the ones they’ve left behind:  https://hotshots19.crossfit.com/

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

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