"SHAM" / 7 rounds for time of:
11 bodyweight deadlifts
100-meter sprint
Post your time to the comments.
Stimulus and Strategy:
Today's Hero workout is in honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force Office of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.
Try to finish each round in under 90 seconds, with mostly unbroken deadlifts, and each sprint in under 40 seconds. Take note of how you are feeling after Murph and Adrian, and scale accordingly.
Be sure to log your Sham score in the CrossFit app!
Intermediate option: Same as Rx'd.
Beginner option / 5 rounds for time of:
11 deadlifts
100-meter run
♀ 55-lb barbell
♂ 75-lb barbell