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Workout Of The Day – Tuesday 5/21/2019

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WOD

EMOM 16:
ODD: 5 Hang Power Snatch (Build)
EVEN: 15/12 Cal Row or 12 Pull Ups

3min Rest

EMOM 16:
ODD: 5 Hang Power Cleans (Build)
EVEN: 15/12 Cal Row or 12 Pull Ups

NOTES – Even minute is rotated between row or pull ups. Snatch or clean stay the same on the ODD minute. Start light and build with the snatch and power clean


SWOLY

Superset
5×10 GHD Back Extension
5×5 Push Jerk  Build – No Rack

10 rounds every 1:00
1 Squat Clean + 2 Jerks  Build

10 Rounds every 1:00
1 Deadlift + 1 Hang Power Clean + 1 Jerk

Workout Of The Day – Saturday 5/18/2019

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WOD

Hotshots 19 

6 Rounds For Time
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull-Ups
400 meter Run

  • Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.