WOD

“Chad + Sham Mash Up”

METCON

7 Rounds
50 Step Ups, 24″
11 Strict Pull Ups
100 Meter Run

MASTERS

7 Rounds
50 Step Ups, 20″
5 Strict Pull Ups
100 Meter Run

MOVE

7 Rounds
30 Step Ups, 20″
11 Ring Rows
100 Meter Run

WOD GUIDANCE & GOALS
The workout “Chad” is traditionally 1000 step ups for time, and “Sham” is 7 rounds of 11 pull ups and 100 meter. For Veteran’s Day, we’ll honor both military personnel by doing a combo of the two workouts. Fifty step ups will take around 2:00-2:30. Find your steady pace and stick to it. Divide the strict pull ups in half (6/5) or do fast triples and doubles. Spend no more than :60 on the pull ups. Complete each round with a fast 100 meter run (:30) Target 25-28 minutes (with a 30 min cap.)

Remember that Hero workouts take on a greater meaning than our everyday workouts. When the workout seems/feels difficult, remember that you’re doing it to honor a special person and/or cause, in this case Chad and awareness and prevention of veteran suicide. So, get to work, do your best, positive thoughts and throw an occasional high-five to your WOD neighbor.

Chad Wilkinson
Sara Wilkinson (Chad’s surviving wife) presents this hero workout 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.

The workout is modeled after his preparation training for an upcoming deployment. When his wife, Sara, spoke at his funeral, she recounted the story about when she walked into the garage to find Chad doing step-ups wearing a weighted backpack. He was training before he had to climb Aconcagua, the tallest mountain in South America, by doing 1000 step-ups at a time

David “Sham” Wieger
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

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