CrossFit Auckland WOD

“RYAN”

5 Rounds For Time:

  • 7 Muscle-ups
  • 21 Target Burpees 12″

Time Cap: 23min.

Compare to TUE.18.10.16

RYAN – “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.

 

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Supplementary

Mobility only.

CFAK QuickFit WOD

3 Rounds For Time:

  • Run 400m
  • 25 Thrusters 20/15kg
  • 15 Pull-ups

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Mobility WOD

2-minutes per mobilisation, per side:

1. Trigger Psoas
2. Roll Quads (roller, barbell etc.)
3. Couch Stretch
4. Roll Thoracic
5. Roll Lats
6. Trigger Pecs