Lift n’ sprint
Mother nature seems to be teasing us with random beautiful weather, so before she changes her mind, we’re going to get outside one last time! Today, we’ll be getting after Sham, a hero WOD that should prove to keep things fast paced. This one is all about what you put into it – the 100m is referred to as a “sprint” for a reason and then it’s all about getting back on the bar ASAP. Rx is bodyweight on the bar, but we definitely want to be able to move constantly in this one and avoid any rest longer than a few breaths.
STR:
Clean Pull
3-3-3-3-3
WOD:
Sham
7 rounds
11 deadlifts (bodyweight)
100m sprint
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.
Our friends at CrossFit Fenway are hosting a very special Last Mile WOD to fight Ebola in Liberia on November 22. Last Mile Health is a local non-profit in Boston that operates on the ground in Liberia fighting the Ebola epidemic. (We’re using Crowdrise to help raise funds for them.)
How can you participate?
Start a fundraising page (just takes a FB login) and ask your friends and families for donations… invite friends to do the same or even to come work out with us on November 22… and then come on down and have a good time with the team from CFF and CFSV! Or, just go to JT’s fundraising page and make a donation to the cause.