We hope you all had an amazing Independence Day! Welcome back for one more hero workout that we hold close to us with so many firefighters in our DNR community.

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.
The Yarnell Hill Fire, ignited by lightning on June 28, 2013, it overran and killed 19 City of Prescott firefighters, members of the Granite Mountain Hotshots – resulting in the deadliest wildfire ever in Arizona.

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

Freedom WOD Class

Warm Up: 4 Mins
2 Rounds
200 M Run
5 Muscle Cleans
10 Power Cleans
10 Steps / Side X Band Walks

Metcon: Hotshots 19
Six rounds for time of:
30 Air Squats
19 Power clean 135/95
7 Strict Pull Ups
400 M Run

Elite Competition Class

Ring Muscle-Ups
1 Attempt for Max Reps (Kipping)

Stamina Squats
4 Rounds:
9 Back Squats @ 70% of 3RM Back Squat

Treat this as “for time”. Rest as little as needed to maintain unbroken sets.

Conditioning
“Encore”
3 Rounds:
50′ Handstand Walk
40/30 Calorie Row
50′ Handstand Walk
10 Sandbag over Shoulder

Sandbag Pounds – 200/150
Sandbag Kilos – 90/70

Body Armor
5 x 50m Sled Drag
1 x 400m Farmers Carry
1 x 100 Banded Pull-Aparts

Brother Bros Barbell Club 

Friday (Session Three)
A.
Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 2 reps

Build over the course of the 5 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every minute, on the minute, for 18 minutes (18 sets):
Snatch x 1 rep @ 75%

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat

*Sets 1-3 = 8 reps @ 65-70%
*Sets 4-5 = 4 reps @ 75-80%

D.
One Set of:
Pushups x 2 minutes (max reps)
Rest 30 seconds
V-Ups x 2 minutes (max reps)