November 10, 2017

11/10/17

Metcon
Sham (Time)
7 Rounds for time of:
11 Bodyweight Deadlifts
100m Sprint
In honor of Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, PA, died Nov. 1, 2007
To learn more about Sham click here
Complete "Sham" Then rest 5 Min and Choose either "JT" or "Meadows"
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Meadows (Time)
For Time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
In honor of U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, was killed by enemy fire on September 5, 2009
To learn more about Meadows click here
Advanced Athletes Only
Meadows (Time)
For Time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms 30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups
In honor of U.S. Marine Corps Captain Joshua S. Meadows, 30, of Bastrop, Texas, was killed by enemy fire on September 5, 2009
To learn more about Meadows click here
Advanced Athletes Only
Active Recovery wod for competitors (No Measure)
4 rounds (not for time)
15/12 cal bike
15/12 cal row
25 double unders (50 singles)
10 air squats
10 push ups
200m run

***We also highly recommend 45 minutes of yoga.

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