Tuesday 160726

Fire Fighter Ryan Hummert

Fire Fighter Ryan Hummert

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.

Ragnar Trail Relay in the Tetons in September. The teams consist of 8 people.Coach  Taylar needs one more male and one female. Here is the link. The cost is 150 per person, and we would camp there. If interested, contact Taylar for details at. taylar.ngo@gmail.com or cell 801-678-8822

Dynamic Warm-Up – Mobility
Prepare to Honor..

A.
WOD: “Ryan”
5 Rrounds for time of:
7 Muscle-ups/ C2Bar Pull ups/Ring Rows & Dips
21 Burpees
*Each burpee terminates with a jump one foot above max standing reach.
* Or 12′ box

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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