WOD Fri. Dec. 21

December 20th, 2012
by:

Basics Skillwork: Pull-up Progression / Ring Dip Progression
Level 1/2 Strength: Backsquat 1×15 @ 40%, 1×8 @ 60%, 5-3-1+
Level 1/2 Endurance: Max. distance of stationary bike in 10 minutes
Level 1/2 Extra: Muscle-up Progression

WOD
Level 1/2
“Ryan”
Five rounds of:

        • 7 Muscle-ups (Level 1 may do bar muscle-ups)
        • 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

Basics
Five rounds of:

          • 7 Pull-ups
          • 7 Ring Dips or Bar Dips
          • 21 Burpees

Each burpee terminates with a jump one foot above max standing reach.

 

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.