Weightlifting
Turkish Get Up (5×3)
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Warm-up
0-5:00
Briefing
5:00-20:00
Banded Single Deadlift 2×15
Banded Reverse Lunges 2×15
High Hang Muscle Snatch
Low Hang Muscle Snatch
Muscle Snatch
Muscle Snatch (3-3-3-3-3)
Same weight-light
Focus on quality
Metcon (AMRAP – Reps)
15 AMRAP
1-2-3-4-5…
Power Snatch
OH Squat
Bar Facing Burpees
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#