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Monday

6
Sep

Monday

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 ROUND

25ft High Knees

25ft Butt Kickers

10 Scap Pull-Ups

10 Scap Push-Ups

3 Wall Walks or 5 Inch Worms

Into…

1 ROUND

100m Run

3 Strict Pull-Up or 5 Ring Rows

:20 HS Hold or DB Overhead Hold

3 HSPU Negative or 5 Pike Push-Up

Workout

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
If you score this RX is with a vest. Below is another RX option

Wade Hero WOD (not strict) (Time)

1200 meter run

Then…

4 rounds of:

12 pull-ups

9 ring dips

6 HSPU

Then 1200 meter run

Scaled option:

800 meter run

4 rds:

12 assisted pull-ups

9 box dips

6 Seated Strict DB Presses

800 meter run.

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

5:00 Foam Roll Quads

(No Measure)

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