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
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