Happy Birthday Coach Ana!

This Hero WOD is long and high volume. Reduce the reps and load to keep this workout under 40 minutes.

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 Classes

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

Strength: 
No Strength Today. We will make up our strength on Wednesday

Metcon: 40 Min 
“Hotshoots 19”
6 rounds for time of:
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
Run 400 meters

Intermediate Option
6 rounds for time of:
30 Air Squats
19 Power Cleans 115/75
7 Pull Ups
Run 400 meters

Beginner Option
4 Rounds for time of:
15 Air Squats
10 Power Cleans 75/55
5 Ring Rows
Run 400 meters