CrossFit South Rockland

Saturday, November 28, 2015

11/28 Hero Saturday

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.



Warm up
Agility complex
5 yards/ 10 yards/ 15 yards
-Forward/ backward
-Shuffle
-Caraocia
-Sprinting
-*15 yard broad jumps*
Skill
Muscle ups

WOD
Sham
7 rounds for time:
11 body weight deadlifts
100m sprint

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