Sham

7 rounds for time of:
11 body-weight 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 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.

Dynamic warm up #1

*Coaches choice cardio movement*

1. Lunge complex

2. Inchworm

3. Dynamic walk

4. Toy soldiers

5. Broad jumps

WOD

20 minute AMRAP

10 step ups

20 high knees

5 burpees

5 reps of complex-  6 mountain climber + 3 knee tucks

30 second sprint

Warm Up 

Single Arm DB warm up #2

*Coach’s choice for cardio

1. 10 DB deadlifts (5 right/ 5 left)

2. OH DB carry 10m right/ 10m left

3. 10 DB row (5 right/ 5 left)

4. Rack DB carry 10m right/ 10m left

5. 10 DB cleans (5 right/ 5 left)

6. DB farmers carry 10m right/ 10m left

7. 10 DB snatches (5 right/ 5 left)

WOD

4 rounds of:

10 Man makers (push up + renegade row both arms)

10 single leg DB deadlift L/R

10 windmills L/R

Warm up 

Band warm up #2

3 x 15 reps

1. Seated band rows

2. Banded lunge with rotation (R/L)

3. Banded standing press

4. Dynamic walk

5. Bicycles

6. Banded diagonal wood chops

7. Walking lunge with Sampson

WOD

🎰🃏💰 Casino Royale 💰🃏🎰

Buy in:

3 minute AMRAP

Pull ups/ Face pulls

*3 minute rest period

Game:

3 minute AMRAP

With a low anchored band

Squat + row + rotation

*3 minute rest period

Cash out:

3 minute AMRAP

5 mountain climber 

15 DU or 30 singles (jump rope)