WOD: Thursday, July 4th, 2024 (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: 4 Rounds 

  • Run to the end of the driveway 
  • 3 Power Cleans (ascending weights) 
  • 3 Strict Pull Ups 

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Workout: Hero WOD “Harper” 

AMRAP x 23 Minutes 

  • 9 Chest to Bar Pull Ups 
  • 15 Power Cleans (135/95) 
  • 21 Air Squats 
  • 400 Meter Run 

*CRX: 400 Meter Run with a plate (45/35) 

*Score is total # of Rounds + Reps completed in 23 minutes 

*ABOUT THE WOD:​​

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years.

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Cardio Option: AMRAP x 23 Minutes 

  • 9 Chest to Bar Pull Ups 
  • 15 Burpee-Rage Balls (20/15) 
  • 21 Air Squats 
  • 400 Meter Run 

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Core: 5 Rounds 

  • 15 V-Ups 
  • 30 Bicycle Crunches