Sham 7 Rounds For Time 11 Deadlifts (BW) 100 Meter Sprint Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised
Dirty Thirty For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders We WOD today for the 30th Birthday of our main man Coach Justin!! Happy Birthday Justin! We
WOD 3 Rounds: 30 x OH-Plate Lunge 45/25 20 DB Push Press 45/25 50 x Double Under 400M Run Qwan and Joy!!
WOD Three sets of: Back Squat x 5 reps ( Increase weight each round) Rest 90 seconds Ring Rows x 10 reps (Solid strict Rows) Rest 2-3 minutes; and then, For time: 20 “Clusters” – Clean & Thruster (135/95 lbs.) 50 Burpees Big Brad!
“Six Pack” 21-18-15-12-9-6-3 Kettlebell Swings (53/35#) Push-ups Abmat-Sit-ups You have to love a Sacrifice Saturday!
