5.14.16 Workout of the Day
- ryan Baggott
- May 14, 2016
- 1 min read
830 AM CrossFit
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. Honor them today by giving 100%!
CrossFit 715 and 830 AM
General WU: Coaches Choice
Specific WU: In 10 minutes complete:
400 meter run+
10 Pullups/progressions+
15 AIrsquats+
3x5 Power Clean ascending in weight
WOD 1: "Hotshots 19"
Six rounds for time of:
30 Air Squats
135/95 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
ICT 900 AM
General WU: Coaches Choice
Specific WU: in 10 minutes complete 300 m bumper run+10 reps/movement
WOD 1 Team Chipper: In teams of 2 in whatever order possible:
1000 m bumper run(45/25) (big square)
100 burpees to bumper (45/25)
100 OH walking lunges with bumper (45/25) (lf+rt=1 rep)
100 cal row
-Run together, one works, one rests, have to complete one movement
before moving to next station. Reps above are team total reps.
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