Friday, May 15, 2015

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