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23/11/24 Saturday Workout of the Day

Warm-Up

2:00 Light Biking (Echo / Bike Erg/ Assault)

--

2 Sets

30/30 second Samson Stretch


"CHAD 1000X"

1,000 box step-ups completed as either partner or individual for time.


Goal Time Domain: 50:00-55:00

Time Cap: 60:00


Stimulus: Leg Stamina / Grunt Work

RPE: 10/10


Notes: Sara Wilkinson, Rogue, CrossFit, and GORUCK present the hero workout “CHAD” in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor Chad’s life and legacy and to raise awareness for suicide prevention


2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)




 
 
 

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