CFFP Will be CLOSED on Monday in Honor of Labor Day.

Your Workout of the DAY for Saturday Classes, or to be completed on your own is as follows:

“HOTSHOTS 19”

Perform either Saturday, Sunday, or Monday in honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

The 2017 film “Only the Brave” tells their story.

 

Rx-

Six rounds for time of:
• 30 Squats
• 19 Power clean (135/95)
• 7 Strict Pull-ups
• Run 400 meters
TIME CAP of 40minutes

 

If you do not have strict pullups, modifiactions as follows:

Option One:

6 rounds for time of:

30 squats

19 power cleans (95/75)

12 burpees

Run 400 meters

 

Option Two:

6 rounds for time of:

19 squats

19 Russian KB Swings

10 burpees

Run 400 meters

Categories: WOD

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