Thursday 09.04.14


6 rounds for time of:
30 Squats
19 Power cleans, 20-30 lbs
7 Pull-ups (assist as necessary)
Run 400 meters

Compare to 09.04.13

Post time to comments.

*Hero WOD in honor of the 19 Arizona Hotshot Firefighters that died last year in the Yarnell, AZ wildfire.


  1. 2 rounds
    400 m run outside
    20 wallballs
    20 squats
    20 walking lunges

    31 weeks
    Didn't have time or energy for "hotshot" WOD today

  2. 43:11 with 55 bar. I liked the challenge of this workout. 6 rnds is killer!!

    1. You are amazing! I did four rounds in the same time, and i'm not in the third trimester!!

  3. 26:45. 30# PC, chair asst pull ups, treadmill. Dying on last round!

    On this day last year I was at the hospital having a baby! My New Year's resolution was to be back down to pre-baby weight and… I am actually 1 lb under original weight! Woot woot!!

    1. Thanks– really just trying to keep moving these days and I'm thankful I can still do that.

  4. 29:09
    30# cleans
    Round 2 and 5 subbed push-ups for pull-ups since bar was being used. Assisted pull ups 70#
    Runs on treadmill at 7.4

  5. Wow. That was A mazing!

    Ran half mile to warm up.


    65lb Power clean first three rounds.
    50lb power clean last three

    Large green band assisted pullups. My arms were trashed from the Cleans…


  6. Congratulations Andrews Family! What a great accomplishment!

  7. My elbow really started bugging me after 3 round so I stopped went to treadmill to get more burn in
    30# clean
    30 sec high plank
    30 sec low plank
    30 sec alternating leg plank
    30 sec alternating arm plank

  8. 4 mile run

    30# PC
    Jump pull-ups
    200 JR singles for each round.
    Happy Friday, mamas!

  9. 22:14 only four rounds, short on time. Subbed lat pull downs for pu.

  10. Pat 32:39 #75 (increased by #10)
    Maria 32:39 #45 (increased by #15

    we both increased weight on bar and beat last time by 2 min

  11. Completed on 10/11 after 10/10 wod. 24:26. 45# cleans, 70# assistance on pull ups.

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