ONE WOKROUT TODAY AT 9am. Show up everyone. We have room.
Do this one solo, do it as a partner workout (both do the run)
Do all the rounds, do a few rounds. Just show up

On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona. This workout is in honor of them.

6 Rounds For Time
30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400 meter Run

40 minute cap

With a running clock, as fast as possible perform 6 rounds of the work in the order written: 30 Air Squats, 19 Power Cleans, 7 Strict Pull-Ups, and then a 400 meter Run.

Choose a steady, moderate pace (around 75-80% of your max pace).

The crux of this WOD is going from 19 Power Cleans directly into 7 Strict Pull-Ups: They are both pulling exercises, so you’ll experience major fatigue in your grip, biceps, shoulders, and lats. Break up the Power Cleans early (5+5+5+4 or 8+6+5 for example) to ensure that you don’t get trapped at the Pull-Up Bar for too long.

Intended Stimulus

“Hotshots 19” should feel long and exhausting. The Power Clean load should feel relatively light. If this workout were 4 rounds, it would probably be “enjoyable;” the 6 rounds make this WOD brutally hard.

Scaling Options

This Hero WOD is long and high volume. Reduce the volume, the load, and or skill level (see: Pull-Up Scaling) to keep this workout under 40 minutes.

Intermediate Option
6 Rounds for Time of:
30 Air Squats
19 Power Cleans (115/75 lb)
3 Strict Pull-Ups
400 meter Run

Beginner Option
4 Rounds for Time of:
15 Air Squats
10 Power Cleans (75/55 lb)
5 Ring Rows
400 meter Run