Navy-“Chad”
Thank you to all former and current Navy service members
Metcon Warm Up
10 Cossack Squats then
25 ft Zombie Walks
Figure 4 Pulls
Single Leg RDLs
Over/Under Fence L and R
Floor Scoops
Power Skip then
10 Cossack Squats
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
https://wodwell.com/wod/chad-wilkinson/
"Chad" In honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018 due to the effects of numerous deployments, several TBI's, blast wave injuries and PTSD.
In Raising awareness of Veteran's Suicide Prevention
Cool Down
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2x 30 Seconds Foam Roller Hip Internal Rotations
20x Shoo the Cat
2x 1 Minute Calf Pumps