Workout of the Day
WORKOUT OF THE DAY
WOD
Wade
1200m Run (Vest)
Then
4 Rounds
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Then
1200m Run
Scaled Ring Dips = DB Bench
Scaled HSPU x2 Push Ups
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
Schedule
Friday 8-11 Open Gym
Come in, warm up, then do the WOD
Wade
1200m Run (Vest)
Then
4 Rounds
12 Strict Pull Ups
9 Strict Ring Dips
6 Strict HSPU
Then
1200m Run
Scaled Ring Dips = DB Bench
Scaled HSPU x2 Push Ups
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
Schedule
Friday 8-11 Open Gym
Come in, warm up, then do the WOD
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