Tracking code:

1-18-12

 In Workout of the Day

SWOD:

Front Squat 5-5-3-3-3

WOD:

“Ryan” is a CrossFit Hero WOD named after Ryan Hummert, 22, who was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He was a Maplewood, Missouri firefighter. He is survived by his parents Andrew and Jackie Hummert. Ryan first appeared on the CrossFit website 8 October 2008.

5 rounds for time:

  * 7 Muscle-ups or 21 pull ups/21 deficit push ups
  * 21 Burpees
Jeff
Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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