Gary Ostroski

WOD 9/21/19

“Hotshots 19″6 rounds for time of:30 Air Squats19 Power Cleans, 135/95 lbs7 Strict Pull-upsRun, 400 m(Cap 45:00)On June 30th, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

WOD 9/20/19

Strength EMOM x 10: Hang Snatch Pull + Hang Snatch FullConditioning 5 Rounds:1 Minute Wallballs (20/14)1 Minute Hang Power Snatch (75/55)1 Minute Assault Bike Calories1 Minute Rest

WOD 9/19/19

Strength10 Rep Max Thruster“Heavy Grace” (Cap 10:00)For Time:30 Clean and Jerks (185/135)Run2 Rounds, Not for Score:400 Meters Light300 Meters Moderate200 Meters Fast

WOD 9/18/19

Strength With a 10:00 clock, alternate between: 25 Banded Good Morning :45 HS Hold or Max Conditioning (Cap 20:00) 15-12-9-12-15: Toes to Bar Deadlifts (225/155) Barbell-Facing Burpees