SATURDAY

Warmup: Coaches/ Athletes Choice

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Nineteen members of the Granite Mountain Hotshots, part of the Prescott Fire Department, heroically lost their lives Sunday, June 30th, while battling the fire in Yarnell Hill in Arizona. We will attempt to honor these heroes and their sacrifice by participating in a memorial WOD.

“Hotshots 19”
•6 rounds for time:
•30 Squats
•135 pound Power clean, 19 reps
•7 Strict Pull-ups
•Run 400 meters

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)

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SUNDAY

Amnesty - Pick a workout you may have missed during the week or work on a skill

*Sunday Funday - 7 am ~ Anyone is invited, even non members

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MONDAY

Merry Christmas! 

Only 1 Workout at 8 am!

Regular schedule Tuesday 12/26/17

Warmup: 12 minutes of

6 Frog Hops

3 wall walks

6 single arm overhead kettlebell lunges (6 on each arm)

3 forward rolls

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Strength: Bench 10-8-6-4-2 ~ Increasing Loads

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WOD: For Time

5! of

Hang Cleans  155/95#

Rope Climbs

6x Burpees

Who is Karen anyway?

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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Buy-in: Reverse Hypers 4x12

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Shoulder Press: 6x4 ~ taken from the rack

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WOD: Teams of 2 or 3 Athletes

50-40-30-20-10 of

Calorie Row

Thrusters 95/65#

**Only 1 athlete in motion at a time