FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

December 10, 2018

WOD: Hero “WADE”
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters 
Then, 4 rounds of:
12 x strict pull-ups 
9 x strict dips 
6 x strict handstand push-ups 
Then, run 1,200 meters 
POST WOD CORE: Complete 3 rounds, not for time,
30 sec plank hold
15 x 2 ct flutter kicks
Rest 30 seconds

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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