Skill Warm Up:
EMOM 8 minute-
Even- 30 second PVC Pipe Overhead Squat hold
Odd- 5 Beat swings
HAP = Heavy As Possible
5X5 Pullups HAP\every 90 sec
5x5 Snatch Push Press HAP Ascending sets
No misses, lift every 90 sec
7 Rounds of
2 minute Amrap
20 Double Unders
ME HSPU(cap at 10)
ME effort Burpees (for remainder of time) Rest 1 minute
Score is total reps combined from all rounds.
Each round should be attacked at 90-95% intensity. Push close to the "redline" but don't hit the wall.
This Saturday we will be doing the Hotshot 19 Hero WOD at 930am. As a Firefighter myself this tragedy hits home and I feel for the brotherhood and the families of the fallen!
Support the families of the fallen Hotshots
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.
We have challenged all the Brevard CrossFit Gyms to see which Box can raise the most money for the families. Lets reach out to our friends, family, corporate contacts and raise as much as we can for the families. We are going to ask that anyone who WODS on Saturday donate a minimum of $10 to the cause.
We will will then combine all the donations from the Affiliates and make one lump sum donation in the name of the "Brevard Affiliates"
Post WOD we are getting all the Affiliates together at Pelican Beach Park around Noon to socialize and enjoy the sun.