Maplewood, MO 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.

“Helen”

3 rounds for time:

Run 400m

21 kettlebell swings (24/16)

12 pull-ups

(Compare to: 12/2/14) ”

15-20 Minutes GOAT WORK – Gymnastics:  Pick Gymnastics Skill and work for 15 mins (HS Walk, Muscle up, Pull-up, whatever your weakness is!)

Competition Team Wod is back this Saturday at 1130, Bring it!

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3 Min Max Distance HS Walk (accumulate distance)

Split Jerk:
1-1-1-1-1-1-1
(ME) Split from back rack is okay.  Going for heaviest load.

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)!***

This Just in: Competition Team Wod is back this Saturday at 1130! Bring it!

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E2MOM:
2 Power Cleans (185/125 Rx) (135/95 Fx)
4 Wallballs (10′ target 20/14)*
*Add 4 wallball shots each round until you can’t accomplish the work within the two minutes

Finisher: Mobilize – couch stretch big time (quads will suffer here), trap releases (lax ball and/or band)

21-18-15-12-9-6-3

Box Jumps (24/20″)
GTOH w/Plate (45/25 Rx, 25/15 Fx)
Pushups

EMOM 8:  3, 5, or 7
Strict Pullups
(choose a number to stick with)