4.20.17 Workout of The Day

TBT The Byrd's. Big Bryd, Little Byrd and Mamma Byrd

OPEN 17.2

CrossFit

"Hotshots 19"

Six rounds for time of: 30 Air Squats 19 Power cleans (135/95) 7 Strict Pull-ups/rows 400 m run

*The program calls for pull-ups tomorrow so if you desire to sub barbell SDHP or barbell bent over rows for pull-ups, that will be acceptable today.*

On June 30, 2013, 19 of the 20 members of the Granite Mountain Hotshots, based in Prescott, Ariz., were killed when a windblown wildfire overcame them north of Phoenix. It was the deadliest single day for U.S. firefighters since Sept. 11. Fourteen of the victims were in their 20s. Please wod today in honor of these fallen responders.

ICT "Double Tabata Thursday"

WOD 1:

Tabata KB goblet squat (53/35)

Tabata Bumper G2OH (45/2)

Tabata BJ (24/20)

-Rest 1 minute between tabatas-

WOD 2: Repeat WOD 1 in reverse order

SCORE: lowest rep/set/movement combined

Midline:3 sets of

20 situps

20 shoulder taps