2 sets of 4

For time

• 50 strict pull-ups
• 100 push-ups
• 150 squats

For time:
800m Run
8 Rounds of “Nate”
1000/850m Row
“DT”
1000/850m SkiErg
8 Rounds of “Cindy”
800m Run

"Hotshots 19"
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.

Six rounds for time of:
30 Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters

Coaches Notes:
The team option for this workout will be for athletes in teams of two or three to accomplish the work above. The runs must be done together but the remainder of the work will be split up however the team chooses.

Result: partner WOD: Oleg & Johnny 27:58 RX

WOD '

10-16-22-16-10 reps of:

Toes to bar

Burpees Target

Wall BALL

Power clean 5x2
Clean pull 5x3

"21-15-9 Reps For Time
Wall Ball Shots @9/6kg
Box Jumps @60/50cm
Kettlebell Swings @24/16kg
TC: 15'"

50 burpee over the bar
50 C2B/PU
TC: 10 mins
Every 2 minutes 1 bear complex at 70/45kg

EMOM 18’
1- 12/10 Cal Row
2- 12 Swing at 24/16kg
3- 12 WB at 9/6kg
Add 1 rep at the end of each round

Db push press 4x6
Db row 4x10-10