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CrossFit Hero WOD

4.2K 105
  • 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.

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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namesake photo
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.

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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