Sunday, November 17 2024

HERO WOD

“SHAM”

7 Rounds For Time: (21min cap)

11 Bodyweight Deadlifts

100-meter Sprint

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 BaseCalifornia, 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.

Core & Grip Development

22 Finger Tip Push-ups

-100m Plate Pinch Carry

22 Plate Pinch Curls

200m Kettlebell Carry

22 Kettlebell Curls

22 Strict Feet/Heel Clap Over Bar