WOD

“Ryan” Five rounds for time of: 7 Muscle-ups 21 Burpees 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.

For time: 135 pound Thruster, 15 reps Run 200 meters 95 pound Thruster, 20 reps Run 400 meters 65 pound Thruster, 30 reps Run 800 meters

“Marathon“ 2 Rounds For Time: 26 Toes to Bar 200 Meter Run 26 Box Jumps (24, 20) 200 Meter Run 26 Kettlebell Swings (53, 35) 200 Meter Run 26 Walking Lunges 200 Meter Run 26 Push Ups 200 Meter Run 26 Sit Ups 200 Meter Run 26 Squats 200 Meter Run

“The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.

“Isabel” For time: Snatch 135 pounds, 30 reps

For Time: Run 800 meters 50 double-unders Run 400 meters 30 double-unders Run 200 meters 10 double-unders

Four rounds for time of: 15 foot Rope climb, 3 ascents 30 Push-ups 30 Sit-ups 20 Min Cap See mov for demo

“Karen” For time: 150 wallballs

“Cindy”

Death by Kettlebell Swings 70/53 (Russian style) with 1 Clean every minute (75% 1RM) WOD to be performed as follows: Minute ONE – 1 Power Clean, 1 KBS; Minute TWO – 1 Power Clean, 2 KBS; Minute THREE – 1 Power Clean, 3 KBS, etc, until you’re unable to complete the required number of reps.