WoD for November 5th, 2014

Group: Zombies
Butt Kickers
Side Scuffles
Flamingos
10 Bird Dogs
10 Scorpions

Review: Burgener Power Snatch

Strength: 15′ to find 3RM Power Snatch complex (High Pockets, Hang (from knees), TnG from Ground)

WOD: “Sham”

7 rounds for time of:

11 body-weight deadlifts a) .75*BW b) .5*BW
100-meter sprint (remember to run around cone at “front” of main hall before heading out the door)

In honor of: 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.
MOB: Roll Posterior Chain

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