CROSSFIT SUFFOLK  **  Forging Elite Fitness


Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Today's WOD is named after a 22 year old firefighter who was killed by some piece of garbage who set his own house on fire to lure firefighters in so he can ambush them.  The second story is a short account of one of the responding police officers who was shot and wounded.  Although it isn't mentioned, the officer's story is another real life reason on why staying mentally tough is important for your and others survival.

Honoring Fire Fighter Ryan HummertRyan Hummert Memorial Foundation

Courtesy of the St. Louis Today:
Shooting softens hardened police officer

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