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WOD - Tuesday, 6/12/2018

WU.

TABATA: Alternate between

Hollow rocks / Supermans
then
4 x 8 single-leg KB deadlifts (8 each side)

A. Strength: Deadlift (15 minutes)
Work up to a moderate double. Beat Saturday (6/9/18) triple by at least 5#
Rx Athletes: add a 2” deficit. (stand on blue 45s, or top of jerk blocks)

B. Conditioning:
Hero WOD "Sham"

7 RFT
11 Deadlifts @bodyweight
100m sprint

Time cap: 18 minutes.
Compare to 6/7/2016

Extra Credit: Durante’s Core

5 rounds
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds
 

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.

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