"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.

A) CF Metcon

B) Work on a Gymnastics weakness. (ttb, ctb, mu, pistol etc..)

Skill: Take 12 min to find heaviest complex of the day

High Hang PC + High Hang Clean + Front Squat

Start no lighter than 60% of 1 rm full clean and build up

Skill: 12 Min EMOM, alternating

1) :30 Handstand Hold (sub is Overhead Plate Hold 45/25)

2) :30 Hollow Rock Hold

3) :30 DB/KB Farmers Carry Hold (As Heavy As Possible) **No walking, just holding weights by

side**

A) Power Clean; E90sec x 7 rds, 2 @ 87-92%

B) CF Metcon

Skill: Max meters on the Row in 3 minutes

ALL OUT EFFORT

WOD: For time in teams of 2 – split however you like6 Rope Climbs (scale  6 UP/DOWNS with knee raise

 6 UP/DOWNS w/ no knee raise 6 seated U/D off box)

Skill: E90seconds for 5 rounds

Ring Muscle Up + 3 dips

OR

5 Weighted dips

OR

5 Strict dips on rings or dip station

(Other scales  6-8 banded dips on dip station  8-10 box dips)

Workout of the day - Wednesday, November 9, 2016


 


Warm Up:


2 rounds 30 seconds each of