Happy Labor Day!
Only three classes today, 7am, 8am and 9am. Come in and get your fitness on. I hope you are enjoying your long weekend.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 air squats
5 strict pull-ups or 10 ring rows
10 Russian KBS
5 push-ups w/opposite toe touch
Mobility
Group mobility session
Hero WOD (CF and Burn)
“Hotshots 19”
6 rounds
30 air squats
19 power cleans (135/95#)
7 strict pull-ups
400m run
**Burn version would be a scaled movement for the pull-ups and Russian KBS for the cleans
At The Port, we do this one every 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. Also know, just like Murph, it is going to be hard, so scale accordingly.
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.
