Albany CrossFit – Albany CrossFit: WOD – (Be)tter
30 Min. Time Cap
Wade (Rowing) (Time)
Then, 4 Rounds of:
12 Strict Pull-Ups
9 Strict Dips
6 Strict Handstand Push-Ups
Then, 1,200m Row
*Wear a 20 lb. weight vest or body armor.
Rowing: No Change
Strict Pull- or Chin Ups
Strict Matador Dips
Strict HSPU to Ab Mats
Kneeling Barbell Pull-Ups
Ring or Regular Push-Ups
Pike HSPU off Box (24/20)
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.
ROMWOD & CHILL
Hold the following poses and stretches for the specified times.
Focus on your breathing and relax.
1 Min. Twisted Cross Pose / Side
2 Min. Squat Hold (elbows between knees, tall spine)