***9am & 10am classes + Open Gym 11-12pm. Rage closes at 12pm!***
Strength
Deadlift – 1 set of Max Reps @ 80%
—Make sure tempo is slower down! No touch n go reps! Record on sheet.
Conditioning
“Hot Shots 19″ (Compare to 9/1/2014 and 9/2/2013)
6 Rounds For Time of:
30 Air Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
—Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
WOD Notes: TD = 29-40 min. PC = 50% of 1RM. You should be able to touch n go multiple reps or do really fast singles the entire time! For the strict pull-ups I’d recommend doing quick singles with no negative. You may scale by doing kipping or ring rows.
Happy 4th of July!