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.
RX
1. Mobility
Couch Stretch, 2min./side
Standing Straddle, 4min.
2. Warm-up
2 Rounds
50ft Walking Lunge
15 Light DB Push Press
3. Strength
Power Clean 5×5 @70%
Drop and reset each rep.
4. MetCon
30-20-10
KB Swings, 53/35lbs
Box Jumps, 24/20″
CTB Pull-ups
(RX+ 70/53lb KBS)
SCALED
1. Mobility
Pigeon, 2min./side
Standing Straddle, 4min.
2. Warm-up
2 Rounds
50ft Walking Lunge
15 Light DB Push Press
3. Strength
Power Clean 5×3
4. MetCon
30-20-10
KB Swings, 44/26lbs
Box Jumps, 20/16″
Pull-ups
COMPETITION
1. Side Work
"Ryan"
5 Rounds
7 Muscle-ups
21 Burpees*
*Measure burpees at 1ft above highest reach. This is a hero WOD, get the tape measure out and do it right.
(scale muscle-ups to 4 reps or 14 ring dips if needed)
