Timberwolf Fitness Roseville – WOD
Hotshots 19 (Time)
6 rounds for time of:
30 squats
19 power cleans (95/135 lbs)
7 strict pull-ups
400-meter run
In honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.
To learn more about Hotshots 19 click here
Cap: 40 minutes
Scale option:
4 rounds:
30 Air Squats
19 Power Cleans 95/65 lb
7 Pull-Ups or Ring Rows
400m Run
Further reduce reps or run distance as needed for a manageable effort.
OR
You can do the 6 rds with a partner – divide all reps, but run together
Notes: Pace the first two rounds conservatively. Break up the cleans and pull-ups before technique deteriorates.
The four-round option is an intentional scale; pick it if six rounds would force prolonged stops.