“RYAN”
5 Rounds For Time: (35min cap)
7 Muscle-ups (Ring) MRX 7 Pull-Ups & 7 Dips
21 Burpees
*Burpees to a 45/25lb Plate.
Maplewood, MO 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.
Isometric Core Development
30sec Plank Bird Dog Hold L/R
1min Hollow Hold
30sec Plank Bird Dog Hold R/L
1min Wall Iron Chair sit Holding 25/15lb plate
30sec Hip Ext Hold
1min Bar Hang
