Pic: Angela Clancy

 Hero WoD: "Sham"

Complete 7 Rounds For Time: 

11 Deadlifts

100m Sprint*

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M / W: Bodyweight Deadlift.

*= In true CFCBD style the 100m will be unique to us!

There will be three choices: Run: 1 lap of the stairwell. Row: 250m. Bike: 11 Cals.

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This workout was created to honour Air Force Staff Sgt. David "Sham" Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations. Click here to see when it first posted on ".Com".

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• Hero month is coming to a close and we have picked some fantastic ones to cap it all off! Yesterday you had the "Trifecta of push". Today you have to move butt!! Like seriously move your caboose way faster than you really want to! The Deadlift isn't meant to be super heavy heavy at all (FYI 99% of the time we classify a bodyweight deadlift as a light to medium way at most). Move that bar unbroken each and every round.
• For the "Sprint". Well as you know we are different at CFCBD. For starters we are on a rooftop! So, there will be three options for you to choose from. Running of course (just not a straight line 100m track!). Then there will be rowing and biking options. Once you choose one stick to it for all 7 rounds and let's get rolling!!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. Work Hard. Be Happy.

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Post your TIME to Beyond The Whiteboard.