EMOM for 12 Min

Odd: 6 Barbell Curls

Even: 6 DB Rows (each arm)


7 Rounds for Time...

11 Bodyweight Deadlifts

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."


1 Min Lying Side Twist w/ Band

1 Min Happy Baby

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