Tuesday- January 20, 2015

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

450m run

then…

"Cindy"

WOD 
"SHAM"

11 body weight deadlifts

100m run

7 rounds for time

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Westside

Dynamic Effort Lower

-Box Squats 

14" Box (12")

40% + bands 

12 sets x 2 reps 

-Free Squats 

3 sets x 1 rep 

-Sumo Pulls 

3 sets x 1 rep @53%

3 sets x 1 rep ascending 

-Conventional Pulls

4 sets x 1 rep 

-KB Box Deadlifts

2 sets x 20 reps 

-GHR's

5 sets x 5, 10, 15, 20, 25

(IF YOUR FORM HOLD)

-Glute Reverse Hypers

3 sets x 20 reps 

-100 Banded Good Mornings

-ABS