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Friday August 3, 2018


Friday August 3, 2018

Mobility/Activation: x 2

:30 high plank hold

:30 ski or assault bike sprint



Strength: Carries


For 5 sets perform a 100ft farmer carry immediately into a 100ft med ball chest carry


C: 2 x 70+/70 ; 150/100

P: 2 x 70/55 ; 100/70

F: 2 x 55/45 ; 70/60




HERO WOD: “Sham”



11 deadlifts (bodyweight)

100m sprint


C: as written

P: 90% bodyweight

F: 80% bodyweight


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.

This workout was first posted on as the workout of the day for Friday, October 31, 2014 (141031).

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