WOD: Thursday, November 23rd, 2023 (7:30, 8:30, 9:30 ONLY!!)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side 
  • Banded Shoulder Rotations – 10 Reps per side 
  • Banded Lat/Samson Stretch – 1 Minute per side 

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Pre-Game: 3 Rounds (10 Min Cap) 

  • 100 Meter Run 
  • 3 Power Cleans (ascending weights) 
  • :10s Chin over bar hold – Ring Row Hold 

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Workout: “Hotshots 19” 

6 Rounds For Time (35 Min Cap) 

  • 30 Air Squats 
  • 19 Power Cleans (135/95) 
  • 7 Strict Pull Ups 
  • 400 Meter Run 

*Air Squats are done to a wall ball 

The Hotshots 19 Hero WOD commemorates the bravery of the Granite Mountain Hotshots firefighting team (Prescott Arizona). The Hotshots team tragically lost their lives on June 30, 2013 while fighting the Yarnell Hill Fire. It was the deadliest wildfire in Arizona’s history.

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Cardio Option: For Time (35 Min Cap) 

6 Rounds

  • 30 Air Squats 
  • 38 American KB Swings (24K/16K)
  • 7 Strict Pull Ups 
  • 400 Meter Run 

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Core: 4 Rounds 

  • 20 Alt Single Leg V-Ups 
  • :40s Tuck Hold