7.3.17

Monday

" Hotshots 19 "

6 Rounds for Time

30 Air Squats

19 Power Cleans 135/95

7 Strict Pull Ups

400 meter run

On June 30, 2013 19 members of the Granite Mountain Interagency Hot Shot Crew lost their lives battleing the 2,000 acre Yarnell Hill fire just south of Prescott AZ. Thank you for your service, you will never be forgotten. RIP.

Tuesday

We are closed for the 4th. Go out and enjoy family and fireworks

Wednesday

Snatch Complex

Power Snatch + OHS + Squat Snatch

(This will be an OTM for 8 minutes. This is intended to not be heavy. Be sure to maintain your technique)

" Isabel"

30 Power Snatches 135/95

Thursday

"Doce"

AMRAP x 4

27-21-15

Cal Row

Power Cleans

Burpee Box Jump Overs

REST 4 MINUTES

(repeat this 2 times with the power cleans weight decreasing each amrap)

135/95   115/80   95/65

Friday

15 rep back squat

(Refer back to June 12th. A great weight to aim for is 5-10# females and 10-15# males heavier)

"Escape from Wonderland"

3 RFT

75 Double Unders

50 Air Squats

25 Cal Row




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