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WOD - Tuesday, 6/7/2016

WU. TABATA: Alternate between

Hollow rocks / Supermans

then

4 x 8 single-leg KB deadlifts (8 each side)

A.Strength: Deadlift (12 minutes)

Work up to a moderate triple. This is NOT a 3RM and should not be very heavy. I want you to feel the weight and get your body ready to move for the conditioner.  Every lift today must be perfect!

B. Conditioning: Hero WOD "Sham"

7 rounds

11 Deadlifts @bodyweight

100m sprint

Time cap: 16 minutes. Every single rep will be executed beautifully. SCALE ACCORDINGLY. 

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.

Extra Credit:

TABATA: Hollow rocks. 

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