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OUR BLOG

WOD – Saturday, 01/12/2018

By admin | In CrossFit Rocks | on November 30, 2018

CrossFit Rocks – CrossFit

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Lowri keeping a watchful eye that all movements are as strict as possible today!!

Warm-up

Warm-up (No Measure)

Catalyst warm up

2 rounds

100 single unders

8 beginner rope climbs (lying to standing)

8 inch worms

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

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