"WADE"
-- 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
Post time to comments.
Post time to comments.
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
9 knee push-ups
6 assisted dips
Then, run 800 meters