CrossFit South Rockland

Saturday, December 30, 2017

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.

Posterior Chain Warm up
400m run

Dead bug complex

Plank complex



7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint

No comments:

Post a Comment