Labor Day WOD – Monday 9/3

Remember there are only 3 classes today. The 7, 8, and 9am. Plan accordingly and come get after this Hero WOD.

Spend 2 minutes in Z1
Then, dynamic warm-up as a group
Coach led joint mobility session
Warm up the power clean and pull-ups

“Hotshots 19”
6 rounds
30 air squats
19 power cleans (135/95#)
7 strict pull-ups
400m run
We did this one last year on Labor day, so you can look back and see how you did. It is also a Hero WOD, so please know what it’s for and why we do it.

Nineteen City of Prescott firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

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