9AM LIFTING CLUB
10AM LABOR DAY WOD
In memory of the nineteen members of the Granite Mountain Hotshots firefighting team who tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
WARM UP:
200 M. Run
25 Thrusters (45/35/15)
15 Push Ups
10 Strict Pull Ups
200 M. Run
Then:
5 Min. of Mobility
LIFT:
Warm Up Hang Clean
WOD:
6 Rounds
30 Air Squats
19 Power Cleans (135/95) (115/75) (95/65) (75/55)
7 Strict Pull Ups
400 M. Run
POST WOD:
Roll and Stretch
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