Saturday 20150808 Open Workout

Posted: August 8, 2015 by eweirick in Uncategorized
Apologies for the late WOD post everyone!

Sham

Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, CA, 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.  For those who hit DLs yesterday, make sure their backs are nice and loose prior to WOD.

Picture courtesy of CrossFit HQ.

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S/S/S:

Prep for WOD

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WOD:

Sham

7 RFT of:

11 Deadlifts (body weight)

100m sprint

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Scaling Options:

Deadlift – 75% of Bodyweight

Sprint – 125m row sprint

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Xtra:

Fran (21/15/9 thruster (95) pull up) JUST KIDDING!!!

Roll out posterior chain

Hang from pull up bar 3 min total.

Heel cord mash, 2 min per side

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