Warm-up
1) Pick one of the following
Run – 200m / DU’s – 50-75 / Row – 250m
2) Knee Hug Walk ~40-50 feet
3) Quad Stretch Walk ~40-50 feet
4) Inch Worms – 3-5
5) Spider Walks (per leg) – 3-5
6) Pass-Throughs – 10
7) WOD specific movements with empty bars
WOD
“Ryan”
| a) 7 Ring Muscle-ups* b) 21 Burpees |
| 5 Rounds For Time |
| *If you can’t do the ring muscle-up, try: Option #1 – 7 Bar Muscle-ups or Transitions Option #2 – 14 Chest-to-Bars Option #3 – 21 Pull-ups Option #4 – 28 Ring Pull-ups |
 Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert. |
Please post scores and modifications (if any) so you will have something to compare back to!
25:11 – bar muscle ups
21:21 2 rounds muscle-ups, 3 rounds c2b’s
17:22 RX
18:31 (rx)
17:30 with C2B
No comment on my MU “attempts”
28:07 with red and purple band for the transitions and I finally learned how to do the transitions…woohoo
26:20 (#1- red band, squat rack)
Modified (a-purple band, squat rack): 24:43
15:22, Mod #2 C2B
27:19 (#1-blue band transition, b-belly to floor burpee) 27wks**