WOD Mon 9-2-13 “Hotshots 19”

WOD Sat 8-31-13 Testing Week – Day 6
August 30, 2013
WOD Tue 9-3-13
September 2, 2013

WOD Mon 9-2-13 “Hotshots 19”

Please remember today CFM will be holding one big session only for Labor day starting at 9:00AM.  We will make sure if you show up you will get the WOD in!

The WOD is “Hotshots 19” in honor of the 19 fallen firefighters earlier this year.  Click the link for more info or to donate to their fund.

Jamie with great overhead position!

 
Warmup:
400M jog then
3 rounds NFT:
10 arm circles L/R Fwd/Rev
3 strict pullups
6 barbell power cleans
9 air squats 
 
Hero WOD: “Hotshots 19”
Six rounds for time of:

  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters
 
Cool Down:
1) 400M jog
2) Seal press up – 3 x 20 sec hold
3) Pigeon pose (glutes stretch) – 2 minutes each side
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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