Workout of the Day

 

1 Jan

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

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