On June 30, 2013, 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott, AZ. Thank you for your service, you will never be forgotten. RIP.
2:00 Monostructural (row, run, bike)
3 Rounds:
3 Air Squats
3 Power Cleans (gradual load)
3 Lat Pull Ups
* Keep WU to 10 min.
“Hotshots 19”
6 RFT:
30 Squats
10 Power clean (135/95)
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 40 minutes or less.
Option A
4 RFT
30 Squats
19 Power Cleans (135/95) (115/75)
7 Pull-Ups (Strict or Kipping)
400 Meter Run
Option B
4 RFT:
15 Squats
10 Power Cleans (115/75)
5 Ring Rows
400 Meter Run
