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Friday August 3, 2018

29
Jul

Friday August 3, 2018

Mobility/Activation: x 2

:30 high plank hold

:30 ski or assault bike sprint

5 MB OTS

 

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

 

Conditioning:

 

HERO WOD: “Sham”

 

7RFT

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 crossfit.com as the workout of the day for Friday, October 31, 2014 (141031).

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