Sunday, January 13th Crossfit Workout of the Day
Warm Up
2 rounds:
50 single unders
5 inchworms w/ push up
5 scap pull ups
10 ring rows
:30 handstand hold
Hero WOD
“Wade”
Run 1,200m
Then, 4 rounds of:
12 strict pull ups
9 strict dips
6 strict handstand push ups
Then, run 1,200m
RX+ = wear a 20/14# weight vest
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. The “Wade” hero workout was first posted on Crossfit.com on November 11th, 2018.
2019 01 12