“181111”

"Wade" via CrossFit Main Site Daily WOD

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  • 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

See: “Wade” CrossFit Hero WOD

Scaling
Though not as long as some Hero WODs, this workout will be relatively long. Shorten the runs and choose modifications that are still difficult for you. Intermediate athletes can choose to not wear a vest while preserving the reps and movements.

Intermediate Option
For time:
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

Beginner Option
For time:
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
knee push-ups
assisted dips
Then, run 800 meters

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Scoring : For Time
WOD Feed : CF Main Site