Friday 081010

“Ryan”

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to responses.

The substitution for one muscle-up is 3 pull-ups and 3 dips.

This is a “Hero” workout dedicated to a Missouri Firefighter, Ryan Hummert, 22, who 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.

OkieDB 100 Day Go Home Burpee Countdown

Burpees = 13 Total Burpees = 91