Warm up: 400 m row/run; 2 x 5 front squats, 5 db press, 5 pole squats
Skill/focus: Front Squat
Warm up to 60%
Front Squat
3 sets of 6-8 reps at 30X1 tempo starting at 60% of 1RM.
(Three secs descending, 0 pause at bottom, explode up, 1 sec hold at top before next rep.)
May go up in weight IF form does not break
Complete at least six reps at the prescribed tempo and then. . .
WADE
50 lbs One Arm DB Power Snatch – 11 reps
50 lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps
5 RFT
Scale as needed.
Post time
Today is a important day for CFFB & the Power Athlete Nation. This is a WOD dedicated to Wade DeBruin, a young boy diagnosed with neuroblastoma, a form of cancer that grows in the nerve tissue. Wade passed away at the age of two on November 12, 2011. This WOD is performed in his memory.
Image
John Welbourn started the Wade’s Army charity to bring the fight to this terrible cancer and remember him on Wade’s Day. Hammer out the hero workout done in memory of this brave little boy.
