09.07.2020 Hotshots 19

Warm Up
Turkish Get Up Complex
1-2-3- reps per side
run 100m between sets

*complex
1 single arm Turkish sit up
1 single arm KB Z press at the top of the sit up
1 Turkish get up from the top of the Z press




Thoracic Mobility
prayer stretch on the floor - this looks exactly like the child's pose.  I want you to keep your hands together while doing this stretch.  Hold for 5 deep breathsopen book stretch- this will work on rotational capability.  lay on your side with top leg over the foam roller.  Hands extended out together.  Open the top arm and hold for 10 seconds. box stretch with PVC- this one we have done numerous times at the gym.  Focus on elbows close, hands in a V position.  Tuck the butt so you don't go into the lower back.deep squat progressions- at the bottom of your squat, hands on your feet, rotate open to the left, then to the right, then both arms extend overhead.
Burgener Warm Up

1. jump and shrug
2. jump and shrug + high pull
3. jump and shrug + muscle clean4. tall clean to 2", 4", 6", full squat


WOD
Hero wod
“Hotshots 19”

6 rounds for time:
30 Squats
19 Power Cleans (135 lbs / 95 lbs)
7 Strict Pull Ups- sub racked barbell inverted rows  or ring rows
Run 400 Meters

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, AZ.Hotshots 19 honors the memory of these 19 heroes:– Eric Marsh, 43, Superintendent
– Andrew Ashcroft, 29
– Robert Caldwell, 23
– Travis Carter, 31
– Dustin Deford, 24
– Christopher MacKenzie, 30
– Grant McKee, 21
– Sean Misner, 26
– Scott Norris, 28
– Wade Parker, 22
– John Percin, 24
– Anthony Rose, 23
– Jesse Steed, 36
– Joe Thurston, 32
– Travis Turbyfill, 27
– William Warneke, 25
– Clayton Whitted, 28
– Kevin Woyjeck, 21
– Garret Zuppiger, 27This Hero WOD was originally posted by CrossFit’s Mainsite on August 31, 2013. CrossFit, Inc. established a memorial event held annually and a site to donate to the families of the fallen firefighters.