THURSDAY 130905 

Dip Progression: 5,4,3,2,2 Strict Dips

Rest as needed then,

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

Note: Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Today we honor these brave men, while at the same time showing gratitude for the firefighters who train at our gym and serve our County on a daily basis. The time-cap on this workout will be 40:00. Scaling options include lowering the weight on the Power Clean and using the bands for the Pull-ups.

Happy Birthday to Mark!

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“Hotshot Wives” – video [ipod] [mov] [HD mov] – courtesy of CrossFit.com

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