“HOTSHOTS” HERO WOD, June 30th

Warm-Up
(8 MIN):
200m Run or Row
10 Toe Touches
10 Bear Hugs
10 Standing High Knees
10 Ring Rows
10 Iron Cross
10 Scorpions
5 Empty Barbell Low Hang Power Cleans (Above the knee)
5 Deep Squats (Holding Onto The Rack)
3 Light Power Cleans (From The Floor)
5 Scap Pulls

***Finishing warming up the Power Clean and set up for Strict Pull-ups if needed
***WOD PERSPECTIVE: #135/95 (65% of 1RM Clean)
***Use the restroom and get ready to go

WOD DETAILS
Nineteen City of Prescott (Arizona, USA) 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 prior. It was the deadliest wildfire in Arizona’s history.
In memory of: Jesse Steed (36), Wade Parker (22), Joe Thurston (32), William Warneke (25), John Percin (24), Clayton Whitted (28), Scott Norris (28), Dustin Deford (24), Sean Misner (26), Garret Zuppiger (27), Travis Carter (31), Grant McKee (21), Travis Turbyfill (27), Andrew Ashcraft (29), Kevin Woyjeck (21), Anthony Rose (23), Eric Marsh (43), Christopher MacKenzie (30), Robert Caldwell (23).
HERO WOD
“HOTSHOTS 19”
PARTNER STYLE: 6 RDS FOR TIME:
30 Air Squats
19 Power Cleans, #135/95 (65% of 1RM)
7 Strict Pull-ups
400m Run (Both Partners)
(40 MIN TIME CAP)
WOD DETAILS
*One athlete will work at a time, split reps as desired
*EXCEPT for the 400m Run, both athletes will need to complete the run.
*Both athletes need to complete the run before starting the next round
Movement Variations (Injury / Scaling / Zoom Modifications):
*Air Squats
~~Bench Glute Raises or Slam Balls or Sit-ups
*Power Cleans
~~DB Power Cleans
*Strict Pull-ups
~~Banded Strict Pull-ups, Jumping PU, Ring Rows, Bent Over Rows
~~NO KIPPING
*400m Run
~~500m Row or Ski or 40 Down + Backs