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Hero Workout "Sham"



Hero Workout | "Sham"

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.

"Sham"

7 rounds of:
11 Deadlifts
100 meter Sprint

 

Progressions for "Sham":

Life:
7 rounds of:
11 Kettlebell Deadlifts 
100 meter Walk/Run

Fitness:
7 rounds of:
11 Deadlifts (1/2 to 3/4 bodyweight)
100 meter Run

Performance:
7 rounds of:
11 Deadlifts (bodyweight)
100 meter Sprint

*Deadlifts will be performed every 3 minutes
*return the barbell to the floor under control during each repetition
*pause 2-3 seconds between Deadlift reps
*spend more more than 40 seconds each round on the Deadlifts 

 

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