Wam Up:
Run 200m
3x
10 RDLs
10 Good mornings
10 back squats
Then:
1 min couch stretch each side
Skill/Strength:
3x6 back squats 3101 tempo
25 russian twists between sets (70/53)
WOD: "Sham"
Dedicated to 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, who 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.
WOD:
7RFT
11 bodyweight deadlifts
100m sprints