Ryan hero wod 2-26-15

Ryan Hero WOD
Ryan-firefighterRyan workout
Five rounds for time of:
7 Muscle-ups
21 Burpees

Substitute for muscle up is 3 dips and 3 pull ups per muscle up.

* endurance component = 3 mile run or ruck for time

then..cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes

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.

post time for WOD in comments below.