September 2018

Strength Every 2:00 for 5 sets: 1 Power Clean + 3 Front Squats + 1 Push Press Build to a heavy complex. Conditoning “Annie Gone Wild” For time: 50 Double Unders 25 Toes-2-Bar 40 Double Unders 20 Toes-2-Bar 30 Double Unders 15 Toes-2-Bar 20 Double Unders 10 Toes-2-Bar 10 Double Unders 5 Toes-2-Bar

Conditioning  Hotshots 19 Six rounds for time of: 30 Air Squats 19 Power Cleans (135#/93#) 7 Strict Pull-ups 400m Run Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona. This workout is to honor those brave individuals.