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.
Dynamic Warm-Up – Mobility
Prepare to Honor..
5 Rrounds for time of:
7 Muscle-ups/ C2Bar Pull ups/Ring Rows & Dips
*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.
Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:
C. See programming on white board.