Skill: 5 x 3 Back Squats at 75-85% of your 1 rm

WOD:

Complete all 32 intervals for a total of 16 min

There is no rest between exercises

Tabata Pull up (4 min of 20 sec off /10 off)

S:

E90sec x6 rounds (9min)
100m Row
then 30 sec plank hold

WOD:

12 min AMRAP

10 Ring dips
10 DB hang cleans 40/20
10 Ring Row
10 DB front squat

A) CF S-WOD

B) CF Metcon (you should be looking at option b or c)

C) Kettlebell complex; 6 round ea arm, (53/35) 3 hang power snatch, 3 power clean / jerk, 3 OHS.

"S:
Back squat
5,5,5,5,5

WOD:
“Baseline” Have everyone log this as it will be done again

Row 250m
then 2 rounds

10 pushups
10 box jumps 20/16
10 ball slams 20/14
10 wall balls

A) Back Squat; Find your heaviest set of 3

B) CF Metcon

C) HS Walking; work on turning, set cones, navigate around them. Focus on

using the finger tips to make corrections and keep balance.

Wade DeBruin is the inspiration for the workout. He was diagnosed with Neuroblastoma at 18 months, an aggressive form of cancer attacking the nerve tissues in the body. He lost his fight on November 12, 2011; he was two just years old.