WARM UP
600 m run
3X
5X Diver bomb
10x Good Morning w/KB
10X Leg Swings
10X V-Ups
10 X mountain Climbers
STRENGTH
add 10 Lbs to 1 RM And take 90% of that as your new training max. Using new 90% total for your %.
DEADLIFTS
5 X 65 %
5X 75 %
5X 85 %
WOD
Sham
7 rounds for time of:
11 body-weight deadlifts
100-meter sprint
d “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.
