Fri 30.11.2018

Thursday, November 29, 2018

 

“WADE”

For time,
Run 1,200 meters
Then, 4 rounds of:
   12 strict pull-ups
   9 strict dips
   6 strict handstand push-ups
Then, run 1,200 meters

 

RX is with a weight vest

 

 

Intermediate Option
For time:

without vest
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups

                                 Then, run 1,200 meters

 

Beginner Option
For time:
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 1Xabmat/ box HSPU
Then, run 800 meters

 

 

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.

 

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