Happy Birthday America!!! Today we are going to do a workout that honors the 19 firefighters who gave their lives in service to their community in Arizona. They were : http://www.theblaze.com/stories/2013/07/02/here-are-the-names-and-stories-of-the-19-firefighters-killed-in-arizona/ Please read the description of each man. I particularly identify with Travis Carter. I am amazed at the fortitude that it takes to deliberately put yourself in harms way for total strangers. So today at FIST we honor the 19.
"The 19"
19 Sets of 19 Reps
After each set, there is a special movement.
Push ups
Swings
Sit ups
Press L
Press R
Sit-outs
Squats
Mountain climbers
Hip ups
SEAL Push ups
Snatch L
Snatch R
Curls
Figure 8s
Dips
Gorilla Jacks
Cleans L
Cleans R
Crossfit swings
"The 19"
19 Sets of 19 Reps
After each set, there is a special movement.
Push ups
Swings
Sit ups
Press L
Press R
Sit-outs
Squats
Mountain climbers
Hip ups
SEAL Push ups
Snatch L
Snatch R
Curls
Figure 8s
Dips
Gorilla Jacks
Cleans L
Cleans R
Crossfit swings
Cool down, have a nice day.. El Rey always.. 7100 to go..
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