6/22/15

MONDAY

Strength: Front Squat

  • 5 x 60% (Warmup)
  • 3 x 70% (Warmup)
  • 3 x 80%
  • 3 x 85%
  • 3 x 90%

MetCon: "Sham" - Hero WOD

  • 7 Rounds for time of:
    • 11 Body-Weight Deadlifts
    • 100 Meter Sprint

Post-Workout:

  • 2 Rounds of:
    • 60 second plank
    • 30 second side plank each side

 

"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 explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins." - CrossFit.com