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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.

Beach WOD Saturday will be at the Middle Inlet Beach at Pineview. WOD at 9a, food, fun and friends to follow for the remainder of the day! We hope to see you all there!!!

Dynamic Warm-Up – Mobility
Prepare to Honor..

WOD: “Sham”

11 Dead-lifts (bodyweight)
Sprint 100 meters
*Interval Style. Person A goes then Person B goes. That is 1 round

*Scale reps and weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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