Ryan
Pre WOD SMR should be done lightly and should take 30 seconds to 1 minute for each movement. Pre WOD work should also be done at least 15 minutes before the WOD and prior to any dynamic movements. Post WOD work should be done at least 20 minutes after the WOD and be slow and methodical. Each movement should take at least 1-2 minutes to complete.
WOD Pre WOD Post WOD
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.5 rounds for time:
(Each burpee terminates with a jump one foot above max standing reach)
7 Muscle-ups;
21 BurpeesSide Roll,
Core Press,
Center Quad Rock & Roll,
Soleus Rock & RollSide Roll,
SPI Rock & Roll,
QL Rotate & Press,
Core Press,
RF Flex,
Thigh Press,
Pecs Squeeze/Leg Press (your choice),
Subscap Press
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