Saturday, December 21, 2013

Posted by on Dec 20, 2013 in WOD | 5 comments

Memorial to those brave fire fighters who lost their lives. HOT SHOTS…look them up

Hotshots 19
6 rounds of:
30 Air Squats
19 Power Cleans (135, 95#)
7 Strict Pull-ups
400m Run


  1. Huge crew this morning!

    In place of the 400m run, they did 4 sprints back and forth across they gym. Each sprint began and ended with 5 burpees and they carried a 20/14 lb med ball.

    Everyone did an absolutely amazing job with this one!!!!

  2. Finished the WOD in about 41:5X. I used 115# and a green band for strict pull ups. as well did the 400m run

    Really focused on form on the cleans & chaining them together.

    A few brave souls did the workout with the mod with the burpees. that’s way worse than the run! you should be proud, that added a lot of tough to an already tough workout.

    Good job everyone!

  3. This was a magnificent workout! A tough one, but felt great to finish. Time was 46:49 at 95# and the HORRIBLE burpee-med ball sprints. Great job everyone!

  4. This was an excellent last workout before going home for a week.
    Did it in 47:34 with the med ball/burpee run.
    Started at 75# for my cleans, got through three rounds then went down to 65#.
    Realized that high elbows when you bring the bar up really does help!
    Way to kick ass people!

    Merry Christmas guys!

  5. 46:22 @ 95# w/ strict pullups and whatever that burpee ball carry thing was. Aaarrgghhh. LOL. Definitely more difficult than my Aug 31 attempt w/ kipped pullups and actual running.

    Thanks to all for welcoming me to join in on such a sweaty mess.

    I’ll definitely be back.

    Happy Holidays!