Workout of the Day: 130826

Help the Hotshot 19 fallen Firefighters:

Listen up, 949. For next Saturday’s workout, we will be doing the Hotshot 19 Fundraiser WOD to donate and support the women, children and families who lost their husbands, sons and dads to the wild fires in Arizona.

CrossFit 949, along with the rest of the world will be donating to this cause. Please come prepared to work hard and challenge yourself in memory of these fallen heros. Everyone will be able to do this workout and any accommodations will be made to take part in this event. We hope to see you all there to be apart of something amazing!

Workout of the Day

NLI  Workout

Event 1: Landmine

Time Cap: 12 min

1-2-3-4-5 of Squat Clean Thrusters (115/75#)

Between every set athlete must complete the following round:

4 Hand release Burpees
4 Pull-Ups
12 Air Squat

Scaling:

Rx+1: 185/105#, 4 Bar Muscle-Ups, 12 Pistols (6 each leg).
Rx: as is, no modifications.
Rx-1: modify 1 movement.
Rx-2: modify 2 movements.
Rx-3: modify 3 movements.
Rx-4: modify WOD.

Congratulations Coach Darren for competing in your very first CrossFit competition. You did great and made the gym so proud!!!

Darren BkSq

Darren Row

Darren Thrst

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