Friday 10/8/09
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.
Friday 10/8/09
“Ryan”
5 rounds of:
7 Muscle ups
21 Burpees: each burpee terminates with a jump one foot above max reach.
Coaches corner: The goal of today is for someone to get their first muscle-up.Normal substitutions for muscle ups apply, if you dont have a muscle up yet. If you have a muscle up full range of motion must be completed with a full wrist turn out at the bottom. Developing a Muscle-up Part I: Stability (Rob Miller)…[wmv][mov] Developing a Muscle-up Part II: Transition (Rob Miller)…[wmv][mov] Developing a Muscle-up Part III (Rob Miller)…[wmv][mov]
Muscle-up/False Grip Demo…[wmv]
Time is running short, sign up and join us at the Primos run this weekend. Also join us for a post run WOD it will be a blast.
