Sunday, December 19 2021

"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