Conditioning/Power Output Test: 500m Row
Quick class warmup then take 18 min to review row technique and row 500m for best possible time
Exceptional: sub 1:27 for men/ 1:45 for women
Very good: 1:31/1:50
Keep at it: 1:36/1:56
Add intense rowing into your schedule once a week: 1:45/2:07
Hero Wod Friday: "Ryan"
5 Rounds for Time- 24 Min time cap
7 Ring Muscle Ups
21 Burpee
SC Option:
4RFT
14 Chest to Bar or Standard Pull Ups
14 Ring Dips
14 Burpees
Very early on the morning of July 21st , 2008 the Maplewood Fire Department recieved a call for a truck fire on the 7400 block of Zephyr. This was 22-year old Ryan Hummert's first fire call. What happened when the crew arrived was unimaginable: a sniper began shooting at the firefighters. A bullet struck and mortally wounded Maplewood’s youngest firefighter, Ryan Hummert, who as the son of former Mayor Andy Hummert and Jackie Hummert, had roots that ran deep through the Maplewood community. Two police officers, Adam Fite and Sergeant Mike Martin, were shot and wounded. A crew of Maplewood Firefighters and a number of Police Officers found themselves in the line of fire and risked their lives that day to save colleagues and protect residents from a pathological sniper who ultimately took his own life. We will never know why this happened nor will we ever forget that day.
