- 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
- Wear a Weight Vest (20/15 lb)
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.
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
Run 800 meters
Then, 4 rounds of:
12 assisted pull-ups
9 knee push-ups
6 assisted dips
Then, run 800 meters
About the wod
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.
This Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, November 11, 2018 (181111).
See also: "Wade" (Debruin) Wade's Army Memorial WOD
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