WOD

As many of you know, on June 30th, 2013 nineteen members of the Hotshots firefighting team from Granite Mountain lost their lives while fighting a fire in Yarnell, AZ. Crossfit HQ created a "Hero WOD" called the "Hotshots 19" and on August 31st the Crossfit community gathered together with some of the family members and people from around the world to do the "Hotshots 19" WOD as a way of raising m...oney for the families of those fallen firefighters. I wanted Crossfit Maintainer to do the workout but due to limited resources (we only have one barbell) and time (most people took 30 minutes to complete and there was a 40 minute time cap) it is hard for us to do the WOD exactly as it is written. So, I was able to program a Maintainer alternate that is still challenging and fits into the parameters of our box. If you want to do the actual "Hotshots 19" go to Crossfit.com, check it out, and make a donation.

Our version of the WOD looks like this:

3 rounds of:

600m run
30 kb squats
19 kb swings
7 strict pullups (no kipping)

Today I want you to challenge yourself on this WOD by using KBs on the squats and swings that are heavier than usual, run the 600m faster than you usually do, and try to do your best to get those pullups on the pullup bar (even if you use a band).