Nellie deadlifting

Workout of the day
“Sham”
7 rounds for time of:
11 deadlifts, bodyweight
Sprint, 100 m

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.

Kate wall ball shots

Workout of the day
Using a 24 kg kettlebell, complete as many rounds as possible in 20 minutes:
12 clean and push presses
8 reverse lunges with kettlebell racked
4 Turkish get-ups

Lillie and Dave ring push-ups

Workout of the day
Set a box at 80% to 90% of max height and get 30 jumps on it. One at time. Recover between jumps. Do them all before or after WOD, or get 15 pre-WOD, 15 post.

Three rounds for time:
Handstand walk, 30 ft
30 toes to bar

Sara burpee bar jump overs

Workout of the day
For max load:
Front squat, 1-1-1-1-1-1-1 reps

Taku wall-ball shots

Workout of the day
For time:
Run 1 mile
50 pull-ups, 35 lb dumbbell
150 push-ups

Holding the 35 lb dumbbell between the feet works well.

Anthony cleans

Workout of the day
50-40-30-20-10 reps for time:
Double unders
Abmat sit-ups
Cleans (5-4-3-2-1 reps), 85 kg

Lillie cleans

Workout of the day
“Scotty”
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 143 kg (70%)
18 wall-ball shots, 20 lb
17 burpees, over the bar

Sara overhead kettlebell lunges

Workout of the day
Nine rounds for time:
6 inverted burpees
12 pull-ups

Curtis overhead kettlebell lunges

Workout of the day
Max for the day:
Clean & jerk, 2 reps