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.

Freedom WOD Classes

Warm Up: 8 mins
400 M Run
10 / Side DB External Rotations
10 Ring Rows
10 / Side KB Bottoms Up Press
Then 3:00 Banded Stretch or

Metcon: 35 Min Cap
“Wade”
For time Wearing a 20-lb. vest:
Buy In: 1200 M Run
Then, 4 rounds of:
12 Strict Pull-ups
9 Strict Dips
6 Strict HSPU
Cash Out: 1200 M Run

Modified:
Buy In:800 M Run
3 Rounds:
12 Strict Pull-ups
9 Strict Dips
6 Strict HSPU
Cash Out: 1200 M Run

Functional Bodybuilding Class

LEG DAY!

5×5
Back Squats (build to your heaviest set of 5)

Giant Set 3×8-15 (heavy)
Split Stance KB Sumo DL 3/4 Rep
KB Sumo Squats 1/2 Rep
X-Band Walk (Down and Back East-West)

4×12-15 (heavy)
Leg Extensions

4×12-15 (heavy)
Leg Curls

3x Super Set
12 /leg Back Rack Curtsey Lunge to Squat (can do without weight if needed)
12 Back Rack Box Step Ups