4 Rounds
:20 Plank Jacks
-:10 Rest
:20 Side Pillar Reach Through
-:10 Rest
:20 Side Pillar Reach Through
-:10 Rest
:20 Superman Hold
-:10 Rest
—
“Gimme Shelter”
18:00 AMRAP
15 Box Jumps 24/20
12 Push Presses 115/75
9 Toes to Bars

Every 2:00 for 5 Sets
3 Tempo Strict Press (Fast Up, :03 down)
Starting at 70% of 1 Rep Max and increasing
—
“No Use in Crying”
4 Rounds
50 Air Squats
15 Ring Rows (Chest under rings)
5 Wall Walks

“Chad” Hero WOD
1000 rucksack step-ups (45/35 lb) (20 in)

If you plan on doing this Rx please arrive at 8:30 so that you will have enough time to complete this.

Some of the scaling options
1. Slick/Beginner // No rucksack. You pick the height of the step-ups, Parnters
2. Standard/Intermediate // 30#/20# rucksack. You pick the height of the step-ups, Partners
3. Expert // 45# rucksack. Use 20″ box for step-ups.

Sara Wilkinson, GORUCK, and CrossFit 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. For more information visit https://chad1000x.com/

From Sara Wilkinson:

“My husband, Navy SEAL Chad Wilkinson, served honorably for 21 years. When Chad took his life he had everything to live for: myself and our children, extended family, his fellow brothers and our community.

This is a silent disease where symptoms, triggers and warnings are often recognized too late. Chad is not alone, this is a silent epidemic with the enemy sneaking quietly into our homes and it has to stop. We want to use Chad’s life and legacy to raise awareness for suicide prevention. Our hope is to remove mental health stigmas, and encourage people to reach out, one step at a time, no matter who you are.

Every 3:00 for 5 Sets
5 Tempo Deadlift (:03 up, No rest at top, :03 Down, touch and go at the bottom)
Start at 50% of 1 Rep max and increase each set with good form
—
“Alicia Keys”
4 Rounds
30 Push Ups
20 Pull Ups
10 Deadlifts 185/135

Hang Squat Clean
Every 2:00 for 7 Sets
Set 1-3: 2 Reps
Set 3 – 7: 1 Rep

Increase weight each Set, looking for 1 Rep Max
—
“If I Ain’t Got You”
7 Rounds
:30 Cal Echo Bike Sprint
-:30 Rest-
:30 Max Hang Squat Clean 135/95
-:30 Rest-“

Every 2:30 for 6 Sets
3 Jerks (Split or Push/ Power)

Start at 60% of 1 Rep Max and increase each set
—
“Another Way to Die”
Every 1:30 for 6 Rounds
30 Jumping Alternating Lunges
Max Rep Shoulder to Overhead 185/135

Front Squat
Every 2:00 for 5 Sets
2 Sets of 5 Reps@ 75% of 1 Rep
3 Sets of 5 Reps @ 77% of 1 Rep
—
“Heartburn”
4 Rounds
15 Lateral Bar over Burpee
15 Front Squats 115/85
75 Single Unders

“Best Fraaans”
Partner WOD
27-24-21-18-15-12-9-6-3
Thrusters 95/65
Pull Ups

One person working at a time while the other rests
No Time Cap