Call Us: (754) 227-5658

03/11/2015: hero wod…ryan

10
Mar

03/11/2015: hero wod…ryan

 

CrossFit Deerfield Beach – CrossFit

Warm-up

DYNAMIC WARMUP (No Measure)

10-8-6-4-2

-reps of push ups and air squats in opposite corners of the gym

– high skips going from one exercise to the other

Weightlifting

Bench Press (60%/5, 70%/5, (80%/5)4)

Metcon

Ryan (Time)

Five rounds for time:

7 Muscle-ups

21 Burpees

Each burpee terminates with a jump one foot above max standing reach.
In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.
To learn more about Ryan click here

2 Responses

  1. It’s a pity you don’t have a donate button! I’d certainly donate to this brilliant blog! I suppose for now i’ll settle for bookmarking and adding your RSS feed to my Google account. I look forward to new updates and will share this blog with my Facebook group. Talk soon!

Leave a Reply