Perdido Bay CrossFit – CrossFit
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.
Jesse Steed, Wade Parker, Joe Thurston,
William Warneke, John Percin, Clayton Whitted, Scott Norris, Dustin Deford, Sean Misner, Garret Zuppiger, Travis Carter, Grant McKee, Travis Turbyfill, Andrew Ashcraft, Kevin Woyjeck, Anthony Rose, Eric Marsh, Christopher MacKenzie, Robert Caldwell
Daily Warm-up (No Measure)
Run 400 meters
Dynamic Stretching
3 X each leg: Spider stretch, Sampson, Hamstring, Air Squat
Skill Work
Power Cleans
2 x 10 GHD Sit-ups
25 minute time cap for WOD
Power Clean (Warm-up for WOD 3 x 3)
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run