Sunday 120918

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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30 Min. Time Cap

Wade (Rowing) (Time)

1,200m Row

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.

[Scale 1]:

No Vest

Rowing: No Change

Strict Pull- or Chin Ups

Strict Matador Dips

Strict HSPU to Ab Mats

[Scale 2]:

No Vest

Row: 800m

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.


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)

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