• Reminder barbell club is Saturday at 7 am. Cost is 20$!
  • Since Memorial day is next Monday (5/28). We will only be having 1 class at 8 am. We will be doing “Murph” so be ready!

Another Friday, another hero workout! This one is kind of nice because it won’t take forever (hopefully). Some of you will be able to crush this weight, if that’s the case, and you go unbroken on the deadlifts, then push the run. The distance is short, you can make them “sprints” if you really wanted to. Just think it doesn’t hurt that much to run just a little faster does it?

FRIDAY 5/25/18

A. Gymnastic Strength
5 sets:
10 Strict pullup
10 Alt. Pistols
*Can add weight if need to

B. “Sham”
7 rounds for time:
11 Bodyweight deadlifts
100m Sprint
*15 minute cap

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.

He is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.