WOD - 12.15.17

Strength: 1) 5 Minute EMOM: 2 Reps of Drop Snatch

2) 12 Minutes to Establish AHAP of the Complex: 1 – Hang Snatch (Any Style) + 1 – Snatch (Any Style)

 

Conditioning:

21*18*15*12

Dips Goblet Squats TTB

*4 Deadlifts (225/125)

**Every 3 Minutes Stop and Run a 100M Sprint and then continue

HERO WOD @ 6p

“The Arizona 19”

On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Run 100 meters, 19 Hang Power Cleans 135/95

Run 100 meters, 19 Burpee Toes to Bar

Run 100 meters, 19 Ring Dips

Run 100 meters, 19 Front Rack Lunges 135/95

Run 100 meters, 19 Bar Facing Burpees

Run 100 meters, 19 Ring Pushups

Run 100 meters, 19 Push Jerks 135/95

Run 100 meters, 19 Burpees

Run 100 meters, 19 Ring Rows

Then, reverse it.

Run 100 Meters, 19 Ring Rows

Run 100 meters, 19 Burpees

Run 100 meters, 19 Push Jerks 135/95

Run 100 meters, 19 Ring Pushups

Run 100 meters, 19 Bar Facing Burpees

Run 100 meters, 19 Front Rack Lunges 135/95

Run 100 meters, 19 Ring Dips

Run 100 meters, 19 Burpee Toes to Bar

Run 100 meters, 19 Hang Power Cleans 135/95

Run 100 meters

*As with any HERO WOD – or any WOD, really – you should come into the gym with an idea of how you’re going to scale the workout, and use the coach to help you fine-tune the scale.

Good options for a HERO WOD of this caliber: partner up, scale reps, scale rounds, scale weight.

You may also opt to do the workout in its entirety to honor the fallen firefighters. Just be mentally prepared for what you’ve signed up for.