CrossFit WOD 4/13/19

Warm-up

Run 400m

Push-up to Pike x5

Hanging Hollow

Pull-up/Kneeling Pull-up

Bench Dip/Box Dip

Dip (Matadors or Unassisted Box)

Hspu Prep:

Threshold test w/ab mats

Wade (Time)

For time, wearing a 20-lb. vest or body armor:

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
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.
To learn more about Wade click here
Alternate Versions:

V2:

Unweighted

V3:

Run 800m

Then 4RFT of:

12 Kneeling Pull-ups

9 Bench Dips

6 Push-ups

then Run 800m

Time

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