Day#34 Hero Saturday

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.

Gymnastic Progression Warm up

Round 1: Squat, push-up, sit-up, pull-up (strict), back extension

Round 2: Lunge, dip (strict), V-up, kipping pull-up, hip extension

Round 3: Pistol, handstand push-up, toe to bar (straight leg and strict), muscle-up

(strict), hip and back extension

Skill

Muscle ups

WOD

Ryan

Five rounds for time:
7 Muscle-ups
21 Burpees

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