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9.21.15 Workout of the Day
- ryan Baggott
- Sep 21, 2015
- 1 min read
2015 Bluffton BeatDown. Special thanks to all our athletes and volunteers.
CrossFit and ICT
General WU: Togther
Specific WU: 150 m run + 5 min to establish load
and progressions for WOD
WOD 1: "Hotshots 19"
6 rounds for time of: 30 Air Squats 19 Power Cleans (135/95) / ICT= DL (135/95) 7 Strict Pullups Run 400 meters
There is a 45 minute time cap. Scale accordingly.
Post time to comments.
Scaling :Pullups
Scale reps accordingly
Sub Kipping Pullups
Sub 3 Negatives or 10 Ring Rows
"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, Arizona. This workout was created to honor their heroism.
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