Monday, July 4th 2022

WARM UP

200m Run
then
2 Sets
-10 Leg Swings
-10 Ring Rows
-10 Air Squats
then
200m Run

then
-10 Deadlifts
-10 Muscle Cleans
-5 Power Cleans

HERO WOD

“Hotshots 19”

6 Rounds

-30 Air Squats

-19 Power Cleans (135/95)

-7 Strict Pull-Ups

-400m Run

In Honor of the 19 members of the Granite Mountain Hotshots firefighting team who lost their lives on June 30th, 2013, while fighting a fire in Yarnell, AZ.

RECOVERY

-Foam Roll Lower Back and Glutes

-2:00 Forward Fold

-1:00 Childs Pose